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Components

1 Front Squat + 2 Bac ...

Metcon

Settings

Workout

03/13/2018

Weightlifting

1 Front Squat + 2 Back Squats

Use the same bar. Perform front squat, re-rack, then perform 2 back squats.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 18 Minutes
0:00-3:00 - 2 Rounds
04 Wallballs (20/14, 10'/9')
02 Hand-release Push-ups (Rx+= Handstand Push-ups)

3:00-6:00 - 2 Rounds
06 Wallballs
03 Hand-release or Handstand Push-ups

6:00-9:00 - 2 Rounds
08 Wallballs
04 Hand-release or Handstand Push-ups

9:00-12:00 - 2 Rounds
10 Wallballs
05 Hand-release or Handstand Push-ups

12:00-15:00 - 2 Rounds
12 Wallballs
06 Hand-release or Handstand Push-ups

15:00-18:00 - 2 Rounds
14 Wallballs
07 Hand-release or Handstand Push-ups

*Do NOT move on to next set until time.
*If you finish the 12th round before minute 18:00, indicate time in notes.
*If you fail, indicate rounds and reps completed as your "Score" but find a rep scheme that you can continue to complete in the 3 minute time windows.

Whiteboard:

Tuesday, March 13, 2018

Male Clients