Public Whiteboard

Components

DB Bench Press

Barbell Hip Thrust

Metcon

Push-ups

Glute Bridge

Metcon

Settings

Workout

Unilateral Work Day

Warm-up

2 Rounds of:
15/12 Calorie Bike
10 Cuban Presses
5 Double Push-up Inchworms

Review of DB Bench

Strength

DB Bench Press (10-10 then 3x10 )

15 minutes
* We are going to set both dumbbells at extension then alternate one arm at a time for 10 reps... 5 total per side

Barbell Hip Thrust (10-10 then 3x10 / leg)

Barbell Hip Thrust over Bench

15 minutes

Metcon

Metcon (AMRAP - Rounds)

EMOM x 10:
Odd minutes: 16 Alt. DB Snatch (60/40)
Even minutes: 12 Calorie Assault Bike

Score: Successful minutes completed

At Home Version

Strength

Push-ups (Tempo)

Push-ups

All sets are chest + quads close to floor but never touching.
2x10 to warm-up
THEN
3x10 with a 5-second tempo down, 1-second pause at bottom (chest close to floor)
Choose to elevate hands if 10 reps at this tempo is too difficult. If easy, choose a longer tempo on subsequent sets.

Glute Bridge (Frog Stance)

With your feet butterflied (bottoms of feet touching), perform a hip thrust.
5x15, holding the top squeeze for 5-seconds each rep. Maintain your hollow by keeping abs flexed the entire time.

Metcon

Metcon (AMRAP - Rounds)

EMOM x 10:
Odd minutes: 16 Lateral Bounds over an object (approx 12-20" in height) OR 16 Broad Jumps
Even minutes: 15 Burpees

Score: Successful minutes completed

Metcon (No Measure)

2 Rounds:
:60 Side Plank (per side)
50 Hollow Rocks
40 Bicycle Situps
30 Leg Raises
20 Wipers
10 V-ups
(Rest 2:00)

Whiteboard:

Tuesday, March 17, 2020

Male Clients