Public Whiteboard

Components

Metcon

Reverse DB Flies

Settings

Workout

Pull-Push-Swing

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

Warm-up

Metcon (No Measure)

3 Rounds:
:30 Side Planks (per side)(not front plank)
3 Rounds:
10 Push-ups w Rotation to Side Plank
5 Inchworms
1:00 Y,T,W Flow

*(Keep your head down and try to keep the hands off the floor for the whole 1:00) Hesitate at each position for a three count before moving to the next)
Video: https://www.youtube.com/watch?v=v-TX00NNyE4

Metcon

Metcon (AMRAP - Rounds and Reps)

With Equipment
"Farm Land"
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Push-ups
21 Dumbbell or Kettlebell Swings

Without Equipment
"Farm Land"
AMRAP 15:
15 Hand-Release Push-ups
18 Single Arm Bent over Rows (9 per side)
21 Good mornings (Front Loaded)

Use a DB, KB, Backpack or Barbell for Single Arm Rows

"Meadows Row" or Barbell Single Arm Bent Over Row Video:
https://www.youtube.com/watch?v=MJWibub6jgw

Front Loaded Goodmorning: https://www.youtube.com/watch?v=lBkKctolO8g

Accessory Work

Reverse DB Flies (5 sets of 8-12 Reps (depending on equipment))

Reverse Flies Video: https://www.youtube.com/watch?v=evXOlgLTPCw

TRX Reverse Flies or something to mimic the TRX:
https://www.youtube.com/watch?v=4gLRdMisOeA

+If you only have a barbell use the bumper plates instead of the dumbbells.
+If you do not have any equipment, use something like soup cans or water bottles as a sub.
+If you have a TRX or rings use them.

We need to build our backs so lets get creative here!

Whiteboard:

Tuesday, May 12, 2020

Male Clients