Public Whiteboard

Components

Metcon

Front Squat

Bulgarian Split Squat

Settings

Workout

Time Challenge Monday!

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
1:00 Squat Hold (@ bottom of squat)
:30 Pigeon Stretch /side
10 Push-ups w/ Rotation to Side Plank

Metcon

Metcon (Time)

For Time:
50 Dumbbell Goblet Squats (around 50/35 lbs)
50 Push Ups
50 Air Squats
50 Push Ups
50 Dumbbell Goblet Squats

((RX+ OHS instead of goblet squats)
RX+ Load is empty barbell or heavier (track load in comments)

If you do not have a DB or KB around 50/35 then use a PVC pipe, Broomstick, or anything else you can find to complete OHS

Strength

choose the one that best fits your equipment availability.

Front Squat (5 x 5 @ the same weight)

(20 Minutes)

Build in weight until you have found a moderate to heavy 6 Reps (2-3 sets). Then, complete 4 sets of 5 Reps at the same weight.

Look back to 4/22 and try to beat that weight.

Additional options for difficulty:
This week we are adding speed to your squats to increase difficulty. 4 seconds on the way down then, from an active bottom position, max effort jump.

Bulgarian Split Squat (5 x 6 @ the same weight)

Single Leg Squat w/rear foot elevated on bench, box, or similar.

**This can be done at body weight for good results**

Bulgarian Split Squat:(This is a great video with a lot of good info)
https://www.youtube.com/watch?v=-4LVK1crLSw

Build in weight until you have found a moderate to heavy 6 Reps PER SIDE. Then, complete 5 sets of 6 Reps at the same weight. Rest :90-2:00 between sets.

You can increase load using a Dumbbell, Kettle bell, Backpack, Child, Dog, etc. Have fun and be creative.

Whiteboard:

Monday, May 18, 2020

Male Clients