Public Whiteboard

Components

Front Squat

Overhead Squat

Metcon

Settings

Workout

CF2/21/22

Strength

The start of this week we will be doing a good old fashion strength set 5x3!
Start Each set fairly heavy and small jumps if you can, these are not meant to be finding a 3 rep max but yet 5 heavy sets that if you are able to add a little more weight you can do so.

Monday: Front Squat or Overhead Squat
Tuesday: Weighted Dips and Strict Pull-ups
Wednesday: Cardio Mash-up!
Thursday: Glutes and Core
Friday: One of the Open Quarter final Workouts

Front Squat (3-3-3-3-3)

Every 3 Minutes Superset with 3-6 heavy weighted knee raises

Overhead Squat (3-3-3-3-3)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Squats 95/65
Toes to Bar
    *30 Double Unders

     RX Front Squats
     RX+ Overhead Squats

15min Time Cap

Whiteboard:

Monday, March 21, 2022

Male Clients