Public Whiteboard

Components

Metcon

Settings

Workout

Lower Body

Lunge Matrix and Metcon Video Breakdown: https://youtu.be/3UVDQJ0I0bM 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

2 Rounds:
10 Walking Toe Touches
10 Cossack Squats
10 Wipers
10 Scorpions

Plyometrics

Metcon (Weight)

3 Rounds:
10 Rep Lunge Matrix (Forward, Lateral, Reverse, Curtsy)
*10 Reps each direction (40 reps per leg/per round)

(RX+)This is designed to be a body weight exercise. However, this can be down with an empty barbell or with light dumbbells for increased difficulty.

Metcon (AMRAP - Rounds)

4 Rounds:
30 Seconds Jumping Squats
(Rest :15)
30 Seconds Flutter Kicks
(Rest :15)
30 Seconds Alternating Cossack Squats
(Rest :15)
30 Seconds Side Plank (Alternate Sides Each Round)

Mobility

2:00 Per Side:
Couch Stretch, Pigeon Stretch, Wishbone Stretch

Whiteboard:

Friday, April 17, 2020

Male Clients