Public Whiteboard

Components

Metcon

Settings

Workout

Monday, January 3rd 2022

A. General
Bike/Ski/Row/Run/JUmp rope 2 mins @Easy

B. Mobility
Standing wall lat stretch PNF
5 sec contract, 5 sec relax + stretch
https://youtu.be/mASpu46GO60

B. Activation
2 sets
10 pass throughs
10 Band pull aparts
20 Alternating wall facing shoulder taps
3-5 Kipping hspu or DB push press

Gymnastics

A: Metcon (AMRAP - Reps)

EMOM 10minutes
Min 1: 10 Bent over rows @heavy
Min 2: 10 HSPU

RX+ increase to strict hspu if possible to go unbroken

Score: HSPU reps

Scaling options
Beginner
Min 1: 10 Bent over rows @mod 3 sec down
Min 2: 10 DB Z Press @ Moderate
Z Press: https://youtu.be/_5Lg9Wc2KxA

Intermediate
Min 1: 10 Bent over rows @heavy
Min 2: 10 Piked box hspu

COMP
Min 1: 100' Farmer Carry @mod
Min 2: 10 Incline DB press

Metcon

B: Metcon (Time)

For time
50-40-30-20-10
KB swings @24/16 Kg
Cal Bike/Row/Ski

Score: Time
TC: 25mins

Scaling options
Beginner
40-30-20-10-5
Russian KB swings @Moderate Kg
Cal Bike/Row/Ski

Intermediate
As Written

COMP
50-40-30-20-10
KB swings @24/16 Kg
Cal Echo Bike

Extra Accessory

Metcon (Weight)

Zercher Carry
4 x 150’ @as heavy as possible
Rest as needed between sets

Goal: Upper back

This is programmed in order to improve your position in your Squat, Deadlift and all the weightlifting exercises. The load being largely in front of you increases upper back activation AND core activation.

Whiteboard:

Monday, January 03, 2022

Male Clients