Public Whiteboard

Components

Metcon

Settings

Workout

“Marcia”

STEADY

1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)

READY

1b.) 1 Round (0:00-12:00)
- 1:00 Bike/Row
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’E Crossover w/Reach
- 25’ Walk on Heels

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated. If you have a large group, you can have athletes start on different stations.

E.S.D.

Metcon (AMRAP - Rounds)

2.) "Marcia"
40:00 Alternating EMOM:
Minute 1: 12/9 Calorie Bike
Minute 2: 100’ Contralateral KB Carry (R: Farmers 53/35, L: Front Rack 35/26)
Minute 3: 13/10 Calorie Row
Minute 4: 100’ Contralateral KB Carry (L: Farmers 53/35, R: Front Rack 35/26)

* Level 3: RX
* Level 2: 10/8 Calorie Bike, KB (M:35/26, F:26/18), 11/8 Calorie Row
* Level 1: :40 Active Bike, Single Arm KB Farmer Carry (35/26) (R), :40 Active Row, Single Arm KB Farmer Carry (35/26) (L)

* See workout notes below.

* Allow 4:00 for athletes to prepare for Adaptation.

ADAPTATION

3.) (56:00-60:00)
Minute 1: :20E Lizard + Pigeon (R)
Minute 2: :20E Lizard + Pigeon (L)
Minute 3: :20E Eagle in Saddle
Minute 4: :20E Thread the Needle

WORKOUT NOTES

E.S.D. Notes:
Like we have been doing for the past few weeks, all movements need to be completed in :40-:45 or less to allow time to transition in a calm manner. Contralateral carries are completed by the athlete cleaning the lighter KB into the front rack position, then squatting down to pick up the slightly heavier KB in the farmers position. The athlete will complete a total of 100’ completed either 50’ Down + 50’ Back or (2) trips of 25’ Down + Back.

Whiteboard:

Friday, April 29, 2022

Male Clients