Public Whiteboard

Components

Metcon

2 Cleans + 2 Front Sq ...

Metcon

Pistol Squats & Stric ...

Settings

Workout

Monday

Primer

A: Metcon (Time)

Rx =
warm-up
40 box jumps 20"
30 box jumps 24"
20 box jumps 30"

Weightlifting

B: 2 Cleans + 2 Front Squats + 2 Jerk (15 minutes to build)

squat or power cleans

Metcon

C: Metcon (Time)

Rx =
42 abmat situps
21 thrusters (95/65)
30 abmat situps
15 thrusters (95/65)
18 abmat situps
9 thrusters (95/65)

Rx+ =
42 ghd situps
21 thrusters (135/95)
30 ghd situps
15 thrusters (135/95)
18 ghd situps
9 thrusters (135/95)

Rx may also do 21-15-9 of ghd situps

Extra

D: Pistol Squats & Strict HsPu Descending (Time)

Rx+ =
For time:
40 pistol squats
35 strict handstand pushups
30 pistol squats
25 strict handstand pushups
20 pistol squats
15 strict handstand pushups
10 pistol squats
5 strict handstand pushups

Rx = start at round of 30 and kipping hspu are allowed

Whiteboard:

Monday, May 16, 2022

Male Clients