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Jackie

Metcon

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Workout

Julian 125

WOD - FBCF

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Metcon (Time)

Rx - Partially Loaded
800 m Run
50 DB Thrusters (35/20 lb.)
50 DB Alt. Plank Rows

Fitness - Unloaded
800 m Run
50 Burpee to Air Squat
50 Plank Shoulder taps

Metcon (No Measure)

10 min.) Squat Better Project Session #1

6 reps each side shin boxes
6 warrior pose 3 each side (hold 5 sec. each rep)
Round-the-room tall duck walks
6 Good mornings to squat
2 rounds
Then,
Test: Bottom of Squat Hold.
* How long can you perform this in a perfect position?
* No slouching or relaxing in the bottom.

WOD - Home Gym

Metcon (Time)

21-15-9:
Dumbbell Thrusters
Strict Pull-up

No Measure
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

MODIFICATIONS

DUMBBELL THRUSTERS

- Single Dumbbell Goblet Thruster
- Odd Object Thruster
- 3x Squat Jumps

STRICT PULL-UPS

- 2x Odd Object Rows
- Barbell Bent Over Rows
- Single Arm Bent Over Row (Full Reps Each Side)
- Dumbbell Rows From Push-up Position
- inverted Row

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 04, 2020

Male Clients