Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday, February 23rd 2022

A. General
3 rounds
10/8 cal Row @increasing intensity
10sec L-sit hold OR Seated Pike ups
10 Prone pvc press
10 second wall facing hs hold or pike hold

B.Mobility
Mini band wall slide
20 repetition slow and controlled

C. Specific
3 sets
5/5 Banded Y pulls
10 Standing banded rows
*Bar mu skill progression*

Skill Progressions
-Beat swing
-Lat to fly
https://youtu.be/N7PCrTw3TUA
-Glide kip
-Jump into glide kip
https://youtu.be/rW7ZsKmUQKU
-Jumping hip to bar
https://youtu.be/wdpzx_i1jeo
-Bar mu
When advanced athletes go to Jumping hip to bar and BMU Beginners can be shown a jumping BMU:
https://youtu.be/K8s-2O4Ck8A

Gymnastics

A: Metcon (AMRAP - Reps)

EMOM 8minutes
Min 1: 2-4 Strict Pull-ups
Min 2: 4-6 Bar Muscle-ups

Score: Total reps
RX+ Weighted strict pull-ups

Scaling options
Beginner
Min 1: Band assisted strict pull-ups
Min 2: Jumping bar mu

Intermediate
Min 1: 2-4 Strict pull-up
Min 2: Jumping Bmu or Hip to bar

COMP
EMOM 9
Min 1: 4 Weighted Bar mu
Min 2: 4 Deficit kipping HSPU
Min 3: Recovery 1 Burpee every 3 sec

Metcon

B: Metcon (5 Rounds for reps)

5 x

AMRAP 2mins
12 TTB
12 front rack lunges (95/65)
Max rep Hang Clean and Jerk in remaining time

1min rest between rounds

Kg: 22.5/15 Kg
Score: Total reps
TC: 15 mins

Scaling options
Beginner
8-12 Sit-ups or knee tucks
8-12 Step up @reduced height (Bodyweight)
Max rep alternating Hang Clean and Jerk

Intermediate
12 Toes to wherever
https://youtu.be/TPmqA0yqWaA
12 front rack lunges
Max rep Clean and Jerk
(65/45)

COMP
15 GHD sit-ups
10 front rack lunges (135/95)
Max rep Hang Clean and Jerk

Extra Accessory

Metcon (No Measure)

200 m farmer carry
AHAP

Whiteboard:

Wednesday, February 23, 2022

Male Clients