Public Whiteboard

Components

Back Rack Lunge

DB Lunges

Swing, Sit-up, Bike

Barbell Bicep Curls

Settings

Workout

Glute Burn

Warm-up

2 Rounds:
10 GHD Hip Extension
10 Banded Ext Rotations w/ hold
10 Cossack Squats

Coach guided breakdown of the Russian Swing with drills

Strength

Your Choice

Back Rack Lunge (4 x 50ft (Increasing in weight throughout))

Back Rack Lunge

(Barbell from the floor)

Superset with 6 GHD Hip Extensions (with 0:03 hold @ top)

**The default log is 17 reps since that's the average amount of steps to make 50 ft., BUT count your steps and log that amount to be accurate

DB Lunges (4 x 50ft Increasing weight throughout )

(15 minutes)

Superset with 6 GHD Hip Extensions (with 0:03 hold @ top)

**The default log is 17 reps since that's the average amount of steps to make 50 ft., BUT count your steps and log that amount to be accurate.

Metcon

Swing, Sit-up, Bike (Time)

5 Rounds of:
10 RKBS (Rx: 62/44, Rx+: 80/62)
15 GHD Sit-ups
20/16 Calorie Bike

20 minute timecap
Sub GHD Sit-ups for Weighted Sit-ups (30/15)

Accessory Work

Metcon (No Measure)

3 Rounds of:
10 Barbell Curls
15 Cobras (2.5lbs)

Barbell Bicep Curls (3x10)

from above, log in your weight used

Whiteboard:

Wednesday, January 08, 2020

Male Clients