Public Whiteboard

Components

Metcon

Front Squat

Metcon

Settings

Workout

Clarence, Roger, and Victor

READY

1.) 1 Round (0:00-8:00)

- 1:00 Bike (or Row if needed)
- 12E Side Lying Hip Abduction/Adduction
- 10E Deadbug
- 8E Staggered Stance KB RDL
- 8E Plank to Alternating Toe Touch
- 1:00 Bike (or Row if needed) (Increase pace every :15)

* Allow 10:00 to brief S.F.P and to allow athletes to build in weight to their percentage for Squatting combo.

S.F.P.

Metcon (Weight)

2.) Every 3:00 for 5 Sets (18:00-33:00)
- 1 Front Squat w/92.5% 1RM
- 2 Back Squat

Use the Front Squat below to check your 92.5% 1RM and log your weight

* Allow 7:00 to brief E.S.D and for athletes to prepare for the movements.

Front Squat (Log your front squat weight)

E.S.D.

Metcon (AMRAP - Rounds)

3.) Clarence, Roger, and Victor

12:00 Alternating EMOM: (40:00-52:00)

Minute 1: 12/9 Calorie Bike
Minute 2: 15 T2B
Minute 3: 12 Deadlift (225/155)

* Level 3: RX
* Level 2: 10/8 Calorie Bike, 12 T2B, Deadlift (40% 1RM)
* Level 1: 9/7 Calorie Bike, 12 Knee Raises, Deadlift (40% 1RM)

* Allow 4:00 for athletes to clean up equipment and to transition into Adaptation.

ADAPTATION

4.) 4 Minute Alternating EMOM (56:00-60:00)

Minute 1: :40 Pretzel (R)
Minute 2: :40 Pretzel (L)
Minute 3: :40 Puppy Pose
Minute 4: :40 Seated Forward Fold

WORKOUT NOTES

S.F.P. Notes:
You will perform your 2 Front Squats, rack the barbell and then immediately go into your 4 Back Squats with the same weight you just performed your front squats at.

E.S.D. Notes:
The Bike calories should be at an amount that we can complete in no longer than :40-:45. If you cannot complete the rep range of T2B and/or Deadlifts in fewer than 3 sets, then please consider scaling. T2B and Deadlifts should be completed in :30 or less.

Whiteboard:

Monday, February 28, 2022

Male Clients