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Components

Metcon

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Workout

Go easy

Have fun today. Today’s work is meant to be done at a consistent pace of roughly 75% effort. That means you should be choosing scaling that is relatively easy for you. Barbell loading is intended to be light.

Warm-up

A: Metcon (No Measure)

Partner up and grab barbells, wall balls, and jump ropes. Complete:

2 Rounds of:
10 SDHP (1st round empty bar, 2nd round add metcon weight)
10 Wall balls
10 Barbell Rows (1st round empty bar, 2nd round add metcon weight)
10 Push-ups
30 Double Unders or attempts or singles

*Make sure rowers and bikes

Conditioning

B: Metcon (AMRAP - Rounds and Reps)

With a running clock with a partner:
0:00-20:00
30 SDHP (95, 65)
30 Wall balls (20, 14)
150 Double Unders
30 Barbell Rows (95, 65)
30 Push-ups

L3: (75, 55)
L2: (65, 45) (14, 10) (Double Under Attempts) (Box Push-ups)
L1: (55, 35) (10, 8) (Single Unders) (Box Push-ups)

Then straight into part C

Accessory Work

D: Metcon (No Measure)

Choose 1 between 1a/1b and 1 between 2a/2b done as a superset.
1a) Weighted Straight Leg Sit-ups: 4 x 15.
1b) Elbow Plank: 4 x 30s.
2a) Banded pull-aparts: 4 x 50.
2b) Banded Facepull-aparts: 4 x 25.

Whiteboard:

Friday, March 15, 2019

Male Clients