Public Whiteboard

Components

Metcon

Settings

Workout

Tuesday, May 10th 2022

A. General
2 rounds
30 sec Row @ increasing intensity
30s Glute Bridge March*
30s Dynamic monkey clap**
*https://youtu.be/WlUl-VfoDXo
**https://youtube.com/shorts/7z0xaoABxS4?feature=share

B. Mobility
90/90 Hip stretch
30s/side
https://youtu.be/k5KAC5T2Roo

C. Specific
2 sets
12/12 Banded monster walks
12 Banded Good Mornings
7 Tempo squats @0-0-X-0*
3 Jumping air squats as high as possible

Metcon

A: Metcon (Weight)

EMOM 20minutes
Min 1- 3 Speed Squats @55%
Min 2- 10/8 Cal Bike/Ski/Row @hard

Score: Weight
TC: 20 min

Scaling options
Beginner
Min 1- 3 Speed Squats @3 sec down + Light
Min 2- 8/6 Cal Bike/Ski/Row @hard

Intermediate
As Written

Perform
Min 1- 3 Speed Squats @50% + 25% bands
Min 2- 10/8 Cal Assault bike

Metcon

B: Metcon (Time)

For time
21-15-9
Deadlifts @225/155 lbs
100 Double unders after each set

KG: 100/70
Score: Time
TC: 10 mins

Scaling options

Beginner
21-15-9
Deadlifts @Moderate
Single unders *DU every 10 reps

Intermediate
21-15-9
Deadlifts @185/135 lbs
50 Double unders*

Perform
As written

Extra Accessory

Metcon (Weight)

10-9-8-7-6-5-4-3-2-1
Meadow row
Single arm Standing Landmine Press