Public Whiteboard

Components

Metcon

Barbell Hip Thrust

Glute Bridges

Settings

Workout

10 Rounds for Today

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

2 Rounds:
4 Alternating Perfect Lunges w/ Rotation
10 Cossack Squats
10 Scorpions
20 Hollow Rocks

Spend 5 Minutes warming up your Devils Presses or Snatches. Make sure you set a weight you know is sustainable for all 10 Rounds!

Metcon

Metcon (Time)

10 Rounds:
5 Devils Presses (around 50's/35's)
15 Air Squats
20 Double Unders
20 Lunges

(30 Minute Cap)

Devils Press:
https://www.youtube.com/watch?v=SQ5EgU4R3gw

Notes and Subs:
+If you do not have two Dumbbells, you can use a single Dumbbell or Kettlebell. Make sure to switch hands for each rep.

+If you have a barbell and no DB or KB then complete 5 Power snatches instead of the 5 Devils presses (ideal weight should be around (115/75lbs) (pick a weight you can hit continuous singles with good form for 20+ minutes)

+If you do not have DB,KB or Barbell, use a backpack, wallball, sandbag, etc. and complete 5 Sandbag burpees.
(Sandbag Burpee Video: https://www.youtube.com/watch?v=JqlCxEPPVnk)

+Double Unders can be subbed for lateral jumps over the equipment you are using (Barbell, Kettlebell, DB, Etc.) No burpees here just lateral jumps.

+Lunges can be completed as step back lunges in place or walking lunges. Choice is yours.

Accessory Work

Pick the one that best fits your equipment situation

Barbell Hip Thrust (10-10-10-10)

Barbell Hip Thrust over Bench

Barbell Hip Thrust: https://www.youtube.com/watch?v=S_uZP4UH6J0

4 sets increasing in weight to a heavy 10.

Glute Bridges (5 sets of 15 reps (weighted))

aka Hip Thrusts

Weighted Glute Bridge: https://www.youtube.com/watch?v=gdU5APo-gZU

Find a challenging weight and do all 5 sets of 15 reps at the same load.

Whiteboard:

Friday, May 15, 2020

Male Clients