Public Whiteboard

Components

Metcon

Handstand Push-ups

Metcon

Settings

Workout

MOD 1882

Warm-up

15 Min. Trainer´s choice.

Weightlifting

1: Metcon (Weight)

OTM x 10
1 Snatch Pull + 1 Power Snatch+ 1 OHS climbing up to a heavy complex.

Start @ 40% and climb up by 5% each set. (end at 85%)
Technique is key.
As soon as weight eats up your intensity do not climb in weights.

2: Metcon (Time)

"Double Point"
For Time:
50 Double-Unders, 10 Squat Snatches @ 50%
50 Double-Unders, 8 Squat Snatches @ 60%
50 Double-Unders, 6 Squat Snatches @ 70%
50 Double-Unders, 4 Squat Snatches @ 80%
50 Double-Unders, 2 Squat Snatches @ 90%

Time Cap: 18 Min.

Power Snatch + OHS is fine.
Beginners choose a "technical focused" weight and work across for all sets.

Scale Dubs to 25 Dubs or 75 singles.

PUMPING IRON

1: Metcon (No Measure)

LANDMINE "LUSTER"
5 Rounds not for time
1 Superset of:
8-12 Lusters alternating (left+right) ahap across.
8-12 Overhead Step Ups (left + right) alternating. ahap.

25 min. session (1 Round every 5 min.)

Lunge into Thruster using a landmine.

2: Metcon (No Measure)

"DEATH ROW CRAWL"
5 x 10 m 22,5/15//15/10kg every 4 min.

20 min. session.

Gymnastics

25 min. Warm Up
Core Workout and Mobility

1: Handstand Push-ups

15 min. Skill practice

2: Metcon (Time)

30 - 20 - 10
- HSPU
15 - 10 - 5
- Pull Ups

Time Cap: 15 min.

Rx+:
5 - 3 - 1
- Legless Rope Climbs

Whiteboard:

Thursday, 16, May 2019