Public Whiteboard

Auto Scroll Page

Components

"Bartender"

Metcon

Settings

Workout

FRIDAY 1.29.21

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them. When a class if full and you don't cancel, it could prevent someone who wants that time spot from coming in. Thank you.

1: "Bartender" (AMRAP - Rounds and Reps)

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Stimulus
- Conditioning Category: Grind
- Moderate barbell. One that we could hang power snatch for 15+ reps unbroken when fresh.
- Last time we completed this workout was 9/23/19.
- Score: Rounds + Reps

Modifications
DEADLIFT
- Double Dumbbell
- Banded Good Mornings

OVERHEAD SQUAT
- Front Squat
- Single Dumbbell
- 2x Reps Jump Squats

HANG POWER SNATCH
- Hang Power Clean
- Double Dumbbell
- Alternating Single Dumbbell
- Odd Object Ground to Overhead

2: Metcon (Time)

On the 15:00... Gymnastics Stamina
For Time:
100 Double Unders, 25 Kipping Handstand Push-Ups
80 Double Unders, 20 Kipping Handstand Push-Ups
60 Double Unders, 15 Kipping Handstand Push-Ups
40 Double Unders, 10 Kipping Handstand Push-Ups
20 Double Unders, 5 Kipping Handstand Push-Ups

Stimulus
- This workout will begin five minutes after completing part 1.
- Handstand push-up volume climbs considerably high here (75 reps). If we do not think we can complete each round of handstand push-ups in 5 sets or less, we may want to bring the volume down slightly.
- If still practicing double unders, let's cap our efforts at 1:30-1:15-1:00-:45-:30.
- Score: Time

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

Whiteboard:

Friday, January 29, 2021

Male Clients