Public Whiteboard

Components

Power Clean

Metcon

Landmine Push Press

Pull Ups /Kipping /Bu ...

Metcon

Settings

Workout

MOD 1810

Warm-up

15 min. trainer´s choice.

Weightlifting

1: Power Clean (OTM x 10)

Power Clean

8 min. to warm up to starting weight and prep. bumpers for this series.
then
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 8, 9 and 10: 1 Power Clean (Building in Weight)

20 min. session.

WOD

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders //30Dubs or 90 Singles.
30 Jump Squats
10 Push Jerks @ 60% 1RM Jerk.

If you do not know your 1 RM Jerk stick to these weights:
Rx: 60/40
Scaled: 40/25kg
Beginners listen to your coach.

PUMPING IRON

1: Landmine Push Press (4 x 8-12 across (l+r))

Perform 1 set every 3 min.
work in teams.

20 min. session

2: Metcon (No Measure)

4 Rounds of:
OTM x 16.
1.:10 1 legged DL right. ahap
2.:10-15 1 arm Ring row left
3.:10 1 legged DL left. ahap
4.:10-15 1 arm Ring row right

Work in teams of 2 sharing 1 work station.

Gymnastics

Warm-up

15 min.
Begin with a core circuit

1: Pull Ups /Kipping /Butterfly

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

2: 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: 20 min.

Whiteboard:

Thursday, 21, February 2019

Male Clients