Public Whiteboard

Components

Back Squat

"Club Sandwich"

Settings

Workout

03/30/2022

“Action is the fundamental key to all success.” – Picasso There is no substitute for action. This is not breaking news. Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard. A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement. Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. Action is 90%.

Back Squat

Back Squat

Build to Heavy Set of 5
Then...
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5

- On 3.9.22 we built to a heavy set of 10.

- Click on the clock icon on the score bar to access your score logged for your heavy 10.

- We can use our heavy 10 as a reference point for our heavy 5.

- All sets will come from a rack.

- Rest as needed between attempts and drop sets.

- Enter your heavy set of 5 and drop set weights.

Prep
- Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.

Modifications
- Sub Dumbbell Front Squats

"Club Sandwich" (3 Rounds for reps)

"Club Sandwich"

On the Minute x 9:
6 Dumbbell Front Squats
Max Devil's Presses

[Rest 3 Minutes]

AMRAP 6:
Max Echo Bike Calories

[Rest 3 Minutes]

On the Minute x 9:
6 Box Jumps (24/20)
Max Pull Ups

DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35

- Conditioning Category: Grind

- Dumbbell Front Squats: Use 2 dumbbells. Loading should allow for unbroken sets of squats each minute.

- Devil's Presses: Use 2 dumbbells. Athlete's should be able to complete 3 or more reps each minute.

- Box Jumps: Stand all the way up at the top.

- Strict Pull Ups: Athletes should be able to complete 3 reps or more each minute.

- Score: Enter reps completed for each piece. Every calorie will equal 1 rep. Your overall score will be the sum total of all reps.

- Make quick work of the dumbbell front squats.

- Aim to complete the same number of devil's presses each minute. Feel free to stop 10-15s early to catch your breath and prepare for the next round.

- Pick a goal number of calories to accumulate each minute to help you stay focused during the bike.

- Make quick workout of the box jumps.

- Try to get on the bar for at least your first pull up as quick as possible.

Prep
3 Dumbbell Front Squats
3 Devil Presses
30s Echo Bike
3 Box Jumps
1 Pull Up

Modifications
DUMBBELL FRONT SQUATS
- Reduce Reps
- Reduce Loading
- Single Dumbbell

DEVIL'S PRESSES
- Reduce Reps
- Reduce Loading
- Single Dumbbell

ECHO BIKE
- Max Cals On Any Machine
- Max Burpees
- Max 10m Shuttle Runs

BOX JUMPS
- Reduce Reps
- Reduce Height
- Broad Jumps

PULL UPS
- Box Pull Ups
- Jumping Negative Pull Ups

Whiteboard:

Wednesday, March 30, 2022

Male Clients