Public Whiteboard

Components

"DEAD INSIDE"

Settings

Workout

03DEC2021

Daily Mindset

CONNECT
This week let’s not gossip about other people and also shut down people who are gossiping.
There is no good that comes from talking about someone to other people.
Be the type of person who seeks out hard conversations with others to find solutions; not the type of person who "vents" or talks behind someone's back.
Be the type of person who talks about things and ideas not people.

Warm-up

0:30 Box Step Ups
0:30 Inchworm to Push Up
0:30 Active Spiderman
0:30 Box Step Overs
0:30 Active Samson
0:30 Calf Stretch on Box (0:15 each side)

EMPTY BARBELL
5 Slow Good Mornings
5 Strict Press and Reach
5 Stiff Legged Deadlifts
5 Deadlifts

Metcon

"DEAD INSIDE" (Time)

[COMPETE]
For Time:
55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Kipping Handstand Push-ups

[TRAIN]
For Time:
55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Double Dumbbell Push Press (50’s/35’s)

[SWEAT]
For Time:
55 Deadlifts (155/105)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Double Dumbbell Push Press (35’s/25’s)

After Party

MOBILITY
1:00 Child’s Pose

AFTER CLASS
6-6-5-5-4-4:
Snatch Grip Deadlift
4 Sets for Quality:
10 Rear Foot Elevated Split Squats (each side)
30 second Hip Bridge Hold

Modifications

DEADLIFTS
-Reduce Weight
-Double Dumbbell

TOES TO BAR
-Reduce Reps
-85 AbMat Sit-Ups

BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Step-Overs
-Squat Jumps

HANDSTAND PUSH-UPS
-Reduce Reps
-Use Risers
-30 Strict Handstand Push-Ups
-Barbell Or Dumbbell Push Presses

Whiteboard:

Friday, December 03, 2021

Clients:

Male Clients