Public Whiteboard

Components

Metcon

Settings

Workout

Core day

WOD Video Breakdown: https://youtu.be/V2pWECS_aM0 We will be hosting Zoom classes starting today @ 12 and 6pm. Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, PASSWORD: 12345

Warm-up

Accumulate 3:00 of a plank (you can rotate between all 3 sides of the plank as needed)

3 Sets of 10 reps: Floor T's and Y's --> https://www.youtube.com/watch?time_continue=7&v=3vRUHWbP9Dc&feature=emb_logo
--> The floor Y is the same movement but the hands are higher towards your head (think the Y position in YMCA song)

Metcon (Time)

5 Rounds
10 Hollow Rocks
10 V-Ups
10 Wipers
10 second Hollow Hold
1 minute Rest

Rest

5 Minutes

Metcon (Time)

2 Rounds:
200m Run (300m row or .4 mile bike)
12 Toes 2 Bar -OR- 25 Two count Bicycle Sit-ups
200m Run
12 Toes 2 Bar -OR- 25 Two count Bicycle Sit-ups
200m Run
12 Toes 2 Bar -OR- 25 Two count Bicycle Sit-ups

(Rest 2:00 b/w rounds)

Accessory Work

Active and passive Doorway Pec Stretch
Accumulate 4:00 of active and passive stretching combined.

(Watch the video from 2:00-3:00 mark for details)--> https://www.youtube.com/watch?time_continue=191&v=l5nMszaaJ28&feature=emb_logo

Its important that we pay attention to our chest and shoulders! This is a really good stretch that most of us are in need of!

Whiteboard:

Tuesday, April 07, 2020

Male Clients