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Components

Metcon

Pull Ups /Kipping /Bu ...

Metcon

Settings

Workout

MOD 1775

Warm-up

10 min. trainer´s choice

Weightlifting

1: Metcon (No Measure)

Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 - 20:00 - Moderate Squat Snatch Double

WOD

2: Metcon (Time)

"Over and Out"
For Time:
20 Power Snatches 40/30//30/17kg
20 Barbell lat. Burpees
20 Overhead Squats 40/30//30/17kg
20 Barbell lat. Burpees
20 Squat Snatches 40/30//30/17kg

Time Cap: 15 min.

Gymnastics

Warm Up
3 Rounds
- 10 Burpees
- 10 Squat Jumps
- 10 Jumping Lunges

Then stretch and Core Circuit

Pull Ups /Kipping /Butterfly

15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch

WOD

Metcon (Time)

Strict and for time:
10-9-8-7-6-5-4-3-2-1 of
Pull-Ups
Rings Dips

10 cal Bike after each set

Time Cap: 15 Minutes

PUMPING IRON

10min Warm-up

EMOM20
Min 1: 6/ea leg- DB/KB Bulgarian Squat
Min 2: 10-12- DB/Plate Reverse Flys
Min 3: 10-12 - MB OH Sit-ups
Min 4: 10-12 - Close Grip Upright Row

10min Transition

Building to a heavy 2:
14/10 Cal Row
10 Bench Press @50%
14/10 Cal Row
8 Bench Press @60%
14/10 Cal Row
6 Bench Press @70%
14/10 Cal Row
4 Bench Press @80%
14/10 Cal Row
2 Bench Press @90%
14/10 Cal Row
2 Bench Press @95%
14/10 Cal Row
2 Bench Press @95-100%

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, 10, January 2019

Male Clients