Public Whiteboard

Components

Metcon

Double Leg Band Curls

Settings

Workout

Team

– Metcon: Work with a partner today splitting work evenly – one athlete works for 30s and then the other partner works for 30s. The resting athlete should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today.

Warm-up

With your partner:
Run 400 Meters with a medball
Then,
30 Partner Wall balls
30 KB SDHP (15 each)
30 Ground to Overhead with a plate (15 each)
30 Ft. Front Rack Carry (30 ft. each)
Then,
400 Meter run with medball
*Pass the medball off during the run however people like

Metcon

B: Metcon (AMRAP - Reps)

5 Rounds x 60s each station with a partner:
1) Wall balls (20, 14)
2) SDHP (53, 35)
3) Row for Calories
4) Ground to Overhead with a plate (45, 25)
5) Front Rack Carry (53, 35)
6) Rest x 60 seconds

*Score = total reps
*Split into 30s of work per athlete
*Athlete choice of scaling today

Extra Credit

C1: Double Leg Band Curls (3 x 30-50. Rest 60s.)

https://www.youtube.com/watch?v=n-tYSFWwlLI

C2: Metcon (No Measure)

On their own:
10 Minutes of "Recovery" work. Options include:
– easy row
– easy Sledpull Powerwalk
– easy jog
– easy bike
*Whichever they choose will be done for 10 minutes without stopping at a conversational pace.

Whiteboard:

Saturday, May 18, 2019

Male Clients