Public Whiteboard

Components

Metcon

Settings

Workout

The Cell Gym 04.09.18

Warm-up

(0:00 - 10:00)

200m run
then:
uad Stretch
Solider Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Side Shuffle (facing in)
Side Shuffle (facing out)
Straight Leg Bear Crawl
High Knees
Butt Kickers

then

"Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility

(10:00 - 14:00)

Front Rack Stretch – 1:00
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – 1:00 each side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Skills

(14:00 - 35:00)

Clean & Jerk

Double Unders

Metcon

(35:00 - 40:00)
Prep for Metcon
100 Meter Run
3 Clean and Jerks
15 Double Unders

Metcon (Time)

(40:00- 60:00)
Metcon:
For time:
3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders

Whiteboard:

Monday, April 09, 2018

Male Clients