Public Whiteboard

Components

Metcon

Settings

Workout

Monday, March 7th 2022

A. General
2 Rounds
30 seconds Row/Bike/Run/Ski @Easy
8/8 lunges
6 /6 Single Leg Glute Bridge
30 Seconds Elbow Plank

B. Mobility
Leg swings
10/10 Front to back
10/10 lateral
10 Samson lunges

C. Activation
3 sets
5 Scap pulls + 3 Beat swings
1 Power Cleans + 2/2 Reverse lunge @ascending

Weightlifting

A: Metcon (Weight)

Front rack reverse lunges
3 x 4/4 @heavy
*From the floor

Score: Weight across
TC: 12 min

Scaling options
Beginner
-From The Rack

Intermediate
As Written

COMP
Front Rack Lunges
3 x 50' @RPE 7/10
Rest 90 seconds between sets

Metcon

B: Metcon (Time)

5 rounds for time
15 TTB
7 Power Clean @75%

TC: 15 mins
Score: Time

Scaling options
Beginner
5 rounds
12 V Ups OR hanging knee raises
7 Power Clean @Moderate

Intermediate
5 rounds
15 Toes to Eye Level
5 Power Clean @75%

COMP
As written

Extra Accessory

Metcon (No Measure)

Windshield washers
3 x 10
Rest as needed between sets