Public Whiteboard

Components

Metcon

Overhead Squat

Goblet Squat

Settings

Workout

Snatch, Clean, Thruster

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling, WOD breakdown and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

10 Scorpions
:30 Air Squats
1:00 Pigeon Stretch (per side)
:30 Air Squats
1:00 Downward Dog
:30 Air Squats
1:00 Couch Stretch (per side)
10 Scorpions

Metcon

Metcon (Time)

3 Consecutive Metcons for time:

3 Rounds:
20 Air Squats
20 Snatches (scales below)

immediately into:

3 Rounds:
20 Air Squats
20 Power Cleans (scales below)

immediately into:

3 Rounds:
20 Air Squats
20 Thrusters (scales below)

Weights:
Barbell: Around 95/65lbs
Dumbbell: Around 50/35

Scales:
1) Barbell: Movement is from the floor
2) Dumbbell: Use one Dumbbell, alternate hands every 5 repetitions.
3) KettleBell: Using one kettlebell, alternate hands every 5 repetitions.
4) Using a Slam Ball, Wall Ball or heavy backpack, keep the same rep scheme but sub the movements to 20 Odd Object Ground to Overhead (first metcon), 20 odd object Squat Cleans (second metcon), 20 Odd Object Thrusters (third metcon)

Score is the time to complete all 3 metcons consecutively without any break.

Accessory Work

Choose the option that best fits your equipment availability. I would like for us to work on OHS. These videos show good scaling using just a pvc pipe or a broom stick.

Overhead Squat (5 sets of 6 Reps at the same weight)

(20 Minutes)

OHS Video:
1) https://www.youtube.com/watch?v=1X-MLCHNwEU

2) https://www.youtube.com/watch?v=CqnxSlyvr-k

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

Additional options for difficulty:
This week we are removing the tempo and concentrating on overhead positioning and stability.
If you are unable to OHS a barbell or are limited with equipment, use a broom stick, pvc pipe or any other long object to work on positioning and proper movement patterns.

If you are unable to complete overhead squats sub them for front squats using the same rep scheme.

Goblet Squat (5 sets of 6 Reps at the same weight)

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 6 Reps. Then, complete 5 sets of 6 Reps at the same weight. Rest :90-2:00 between sets.

This week we are adding a pause to your squats to increase difficulty. Tempo this week is: 4 seconds on the way down then. from an active bottom hold at parallel for 4 seconds.

Whiteboard:

Tuesday, April 28, 2020

Male Clients