Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Thursday

“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault Are we sailing North on purpose, or is it because the wind is taking us that way? Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want. When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges

Movement Videos
Bent Over Backpack Rows https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

How to Pack Your Backpack Efficiently for Movement https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Stimulus
-Looking to get as many rounds and reps as possible in this 15 minute workout
-On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom
-As we move through push-ups our body should go from the top to the bottom in a straight line through the movement
-If unable to complete 15 Hand release push-ups you can substitute knee push-ups
-Always preferring planned breaks over forced breaks keep this in mind when heading into this workout

Metcon

If you have the equipment

Metcon (No Measure)

On the Minute x 20 (5 Sets of Each):
Minute 1: 15/12 Calorie Row
Minute 2: 10 Burpees
Minute 3: 20 Air Squats
Minute 4: 40 Second Hollow Hold

-Choose rep schemes for each minute that you can complete in around 45-50 seconds
-There is no rest between rounds

Want to see some of these movements in action? Check out our .