Public Whiteboard

Components

Metcon

Goblet Squat

Front Squat

Settings

Workout

Tabata Style

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 Cossack Squats
10 Alternating Single Leg RDL
:30 Front Plank Hold (from our hands not elbows)
:30 Squat Hold (:30 active hold from the bottom of your air squat)

Metcon

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:
20 Push-Ups (or inverted push-ups on box)
30 Two-Count Mountain Climbers
40 Bent over Rows
50 Two Count Bicycle Sit-Ups

Scale for bent over rows:

Barbell Rows (around 135/95lbs) (looking for an opening set of 12-15 reps)

Single-arm Dumbbell Rows (around 70/40) looking for an opening set of 8-10 reps) (20 reps per side not 40 per side)

Ring Rows or pullups. Should be able to open up with a set of 12-15 reps. Looking for a tougher variation on ring rows!

If you do not have any equipment fill a backpack with as much weight as you can and follow the single arm dumbbell row protocol. (20 reps per side)

Rest

Rest 3:00 Between Metcons

Metcon (AMRAP - Rounds)

5 Rounds:
(20 seconds work/10 seconds rest)
Step Back Lunges (Left Leg)
Step Back Lunges (Right Leg)
Hollow Hold
Plank Shoulder Taps

Tracking total tabatas completed.
All 5 Rounds completed would be a max score of 20.

Accessory Work

Goblet Squat (5 x 8 Mex Effort Jump Squats)

Goblet Squat

You can use a Dumbbell, Kettle bell, Backpack, Child, Dog, anything to increase load.

build in weight until you have found a moderate to heavy 8 Reps. Then, complete 5 sets of 8 Reps at the same weight. Rest :90-2:00 between sets.

This week we are adding speed to your squats to increase difficulty. Tempo this week is: 4 seconds on the way down then. from an active bottom position, max effort jump. Make sure to land soft after each jump.

Front Squat (5 sets x 6 reps @ the same load )

(20 Minutes)

Build in weight until you have found a moderate to heavy 6 Reps (3-5 sets). Then, complete 5 sets of 6 Reps at the same weight.

Additional options for difficulty:
This week we are adding speed to your squats to increase difficulty. 4 seconds on the way down then, from an active bottom position, max effort jump.

Whiteboard:

Wednesday, April 22, 2020

Male Clients