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Components

Metcon

5 Minutes of P. Breathing

Settings

Workout

Feb 2nd

– Metcon: Work with a partner today each of you completing a full round at a time. This should allow you to maintain a higher level of effort for each 10 minute AMRAP. Loading should allow for UB sets.

Warm-up

Grab Barbells, Boxes, and Medballs and go through:
3 Sets of:
5 Deadlifts
5 Front Squats
5 Box Jumps
5 Wallballs
5 Pull-ups
*Rest 60s between rounds + add weight.

Metcon

B: Metcon (AMRAP - Rounds and Reps)

With a running clock with a partner:
0:00-10:00 AMRAP:
10 Deadlifts (155, 105)
10 Box Jumps w. step down (24, 20)
10 Wallballs (20, 14)
*One athlete completes a full round at a time

12:00-24:00 AMRAP:
8 Front Squats (155, 105)
8 Box Jump Overs (24, 20)
8 C2B Pull-ups

26:00-32:00 RECOVER:
Easy Jog, Bike, Row, or Sledpull for Recovery

L3: (135, 95) (Pull-ups)
L2: (115, 75) (20, 15) (14, 10) (Band Assisted Pull-ups)
L1: (95, 65) (20, 15 Step-ups) (10, 8) (Ring Rows)

Extra Credit

C: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

Whiteboard:

Saturday, February 02, 2019

Male Clients