Public Whiteboard

Components

Metcon

Settings

Workout

BURN

Only 2 days left!!! Sign up now, don't miss out on the fun! ATR takes over the San Diego Gulls Hockey stadium! April 23rd @ 7pm. Cost about $20 per ticket, friends and family welcome. Please sign up (sheet on front desk, or email me) before April 9th! We can meet somewhere close to the stadium for a pre-game drink ;) Register now for the Nutrition Lunch and Learn April 30th 11:30AM https://www.modus-energy.com/LNL Don't forget to sign up for Family Portrait weekend. April 23rd and 24th @ATR (Studio quality portraits right here in the gym)! https://www.gretchenotero.com/atr

READY

1.) 1 Round (0:00-8:00)
- 200M Run
- 15E 3-Direction Calf Raise
- 15E Side Lying Hip Abduction/Adduction
- 8E Inverted Toe Touch
- 8E Alternating Single Leg Raise in Glute Bridge
- 8 Push-Up Plus
- 1:00 Ski

* Allow 4:00 for athletes to grab dumbbells and to brief E.S.D.

E.S.D.

Metcon (AMRAP - Rounds and Reps)

2.) BURN
30:00 AMRAP: (12:00-42:00)
- 400M Run
- 12E Lateral Lunge
- 12E Single Leg Glute Bridge w/Heel on WB
- 12E Side Plank Hip Abduction
- 30/24 Calorie Ski
- 12E Single Arm DB Hammer Curl
- 12E Single Arm DB Bench Press in Glute Bridge
- 12E Single Arm DB Row in Elevated Plank (Hand on Bench)

* Allow 3:00 for athletes to grab water and gather for adaptation.

ADAPTATION

3.) (45:00-48:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :20E Lizard + Half Kneeling Hamstring Stretch (R)
Minute 3: :20E Lizard + Half Kneeling Hamstring Stretch (L)

Whiteboard:

Thursday, April 07, 2022

Male Clients