Public Whiteboard

Components

DB Bench Press

Metcon

Settings

Workout

“Put Some Prep in your Step”

Last day to 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.) (0:00-15:00)
- 200M Run
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Hip Cradle
- 30’ Super Lunge (World’s Greatest Stretch)
- 30’ T-Inchworm w/Push-Up
- 200M Run
* Use whatever remaining time to demo movement, explain the flow of the S.F.P, and allow athletes to grab equipment and weight.

S.F.P.

DB Bench Press (3x12 )

2.) Every 1:20 for 6 Alternating Sets (15:00-23:00)
Set 1: 12 DB Bench Press
Set 2: 12E Alternating DB Gorilla Row

* See workout notes below.

* Allow 7:00 for athletes to put equipment away and to brief E.S.D.

E.S.D.

Metcon (AMRAP - Reps)

2.) "Put Some Prep in your Step"
Every 1:20 for 20 Alternating Sets (30:00-54:00)
Set 1: :20 Bike cals (HARD: 90% Effort)
Set 2: :20 AMRAP Pull-Ups
Set 3: :20 AMRAP Push-Ups
Set 4: :20 AMRAP Air Squats

* Level 3: RX (w/Weight Vest)
* Level 2: RX (Unweighted)
* Level 1: Banded Pull-Ups

* See workout notes below.

* Allow 3:00 for athletes to grab water and prepare for Accessory work.

ADAPTATION

4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Eagle in Saddle
Minute 3: :45 Seated Forward Fold

WORKOUT NOTES

S.F.P. Notes:
For your gorilla row, you DO NOT have to bring the DBs down to the floor. Lower the dumbbells just past your knee until your arm locks out while maintaining a flat back.

E.S.D. Notes:
This is "Murph" Prep. Very short time frames will allow you to hang on for each movement and really push the cycling rates. Go Hard.

Whiteboard:

Saturday, April 09, 2022

Male Clients