Public Whiteboard

Components

Weighted Pull-ups

Metcon

Settings

Workout

Pull-ups

Warm-up

2 Rounds of:
8 Scap Pull-ups with 0:03 Hold
10 DBx2 Bent Over Rows (med/heavy)
10 Cuban Presses (light)
10 DB Presses (light)
5/5 Push-ups with rotation to side plank

Then: Set up for pull-ups

Strength

Weighted Pull-ups (5-5-5)

The Strict Pull-up

8 minute timecap
If you cannot perform unassisted pull-ups, perform 5x5 Pull-up Negatives with a 5-count down (use all 14 minutes for this)

Weighted Pull-ups (3x5)

The Strict Pull-up

6 minutes

Metcon

Metcon (Time)

"Deck of Cards" (Teams of 2) ****coaches will randomly pick partners****

Numbers on cards = reps
Face Cards = 12 reps

Jokers = 600m Run (both)
Aces= 15 Calorie Assault Bike
Spades = Burpees
Hearts = (Rx) Push-ups
(Rx+) Dips
Diamonds = (Rx) 3x Double Unders
(RX+) 4x Double Unders
Clubs = DB Shoulder-to-overhead (Rx: 40/25, Rx+: 60/40lb)

(23 minute timecap)
*both partners must be at the deck before the next card is flipped. one partner works at a time and the reps can be shared as you see fit.

If you reach the cap ,your score is 23: + the number of cards left.

Mobility

Metcon (No Measure)

1 min Butterfly Stretch
1 min Middle Split Stretch
1 min Calf Stretch / side

Whiteboard:

Monday, January 24, 2022

Male Clients