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Components

Back Squat

Metcon

Settings

Workout

220214

Back Squat

EMOM 10:
1 back squat
- Increase load across as many sets as possible.

Metcon (Time)

- RX -
For time (Time Cap 17min):
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

- INTERMEDIATE -
For time:
10 single-leg squats to a box
:30 double-unders
20 single-leg squats to a box
:30 double-unders
30 single-leg squats to a box
1:00 double-unders
40 single-leg squats to a box
1:00 double-unders
50 single-leg squats to a box
1:00 double-unders

- BEGINNER -
For time:
10 air squats
:30 single-unders
20 air squats
:30 single-unders
30 air squats
1:00 single-unders
40 air squats
1:00 single-unders
50 air squats
1:00 single-unders

Cool Down

Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold

-Work Your Weakness-

Below is this week's Work Your Weakness. You can perform these workouts at any point during the week!

-Strength 1-

EMOM 12:
3 sumo deadlifts
- Try to use at least 70% of your 1-rep deadlift.

-Skill 1-

For time:
20 wall walks (:05 hold at the top of the walk)

-Stamina 1-

Every 4:00 for 5 sets:
300-m shuttle run
- Set the shuttle run up in 10-m increments to 50-m (10, 20, 30, 40, and 50). Each 300-m shuttle run should consist of an out and back to each distance: 10-m out and back, 20-m out and back, 30-m out and back, 40-m out and back, 50-m out and back.
- Each shuttle run should be as much of a sprint as possible.

-Stamina 2-

EMOM 12:
4 DB box step-ups (20/24 in) (20/35 lb)
6 box jump-overs

Whiteboard:

Monday, February 14, 2022

Male Clients