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"TLDR"

Murph is coming up! If anyone is interested and we get at least 7 people that would like one, we can get a deal on Bear Komplex weight vests for $100 (normally $139) without the plates (weights). Let me know if you are interested. Final call to sign up. Family Portrait weekend. April 23rd and 24th @ATR (Studio quality portraits right here in the gym)! https://www.gretchenotero.com/atr Register now for the Nutrition Lunch and Learn April 30th 11:30AM https://www.modus-energy.com/LNL

READY

1a.) 1 Round (0:00-14:00)
- 2:00 Machine of Choice
- 15 Scapular Pull-Ups
- 8E Knee Hug to Inverted Toe Touch
- 6E Super Lunge
- 6 T-Inchworm w/Push-Up

* With remaining time after warm-up (7:00+), demonstrate movements in E.S.D and allow athletes to perform some practice reps. You can have athletes start at different minutes and move through this in order but be ready to get everyone moving at the 14:00 mark.

E.S.D.

Metcon (AMRAP - Rounds)

2.) "TLDR"
36:00 Alternating EMOM (14:00-50:00)
Minute 1: 15 Wall Ball (20/14)
Minute 2: 12 Pull-Ups
Minute 3: 12 Line Facing Burpee
Minute 4: 12/9 Calorie Ski

* Level 3: RX
* Level 2: WB (14/10), 8-10 Pull-Ups (Band Assisted if necessary), 8-10 Burpees, 10/8 Calorie Ski
* Level 1: :40 Active WB (14/10), :40 Active Band Assisted Pull-Up or Ring Row, :40 Active No-Pushup Burpee, :40 Ski

* See workout notes below.

* Allow 6:00 for athletes to go for a 200M Walk and clean up their equipment.

ADAPTATION

5.) 4:00 EMOM (56:00-60:00)
Minute 1: :45 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :20E Twisted Cross
Minute 4: :20E Thread the Needle

WORKOUT NOTES

E.S.D. Notes:
All of these rep ranges and movements should be able to be performed in NO MORE than 3 sets and finished under :40 allowing a solid :20 of rest and the ability to transition calmly to the next movement. This piece should feel too easy for the first few rounds through. This piece helps us acclimate to a solid amount of volume similar to rep ranges we will see for "Murph" coming soon. Line facing burpees are performed by drawing a line on the ground (or tape) and performing reps like a bar facing burpee, just without the added height and obstacle factor.

Whiteboard:

Wednesday, April 20, 2022

Male Clients