Public Whiteboard

Components

Max Effort Plank Hold

Metcon

Settings

Workout

Quarantine Day 8

Max Effort Plank Hold (Time)

This should be done from the elbows (forearms) and toes with a straight back

Alternative options for fun:
-From the knees
-on your hands
-one legged
-one armed
-one arm and one leg
-Feet Elevated
-etc

Just mention in comments which variation/variations you did

Video Demo: https://bit.ly/3bfFvsf
The first portion of the video is the plank that we will b e doing.

Metcon (AMRAP - Rounds and Reps)

3 Rounds

AMRAP 5:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 DB/KB Swings

Rest 1 minute between rounds and pick up where you left off.

(No Equipment Version):
3 Rounds

AMRAP 5:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges

Rest 1 minute between rounds and pick up where you left off.

Pull Up Demo: bit.ly/P6CFPUD
Hand Release Push Up Demo: bit.ly/P6CFHRPUD
Dumbbell/Kettle bell/Odd Object Swing Demo: bit.ly/P6CFDBKBSD
Bent Over Backpack Rows Demo: bit.ly/P6CFOOBORD
Glute Bridge Demo: bit.ly/P6CFGBD

Whiteboard:

Monday, March 30, 2020

Male Clients