Public Whiteboard

Components

Metcon

DB Lateral Raises

Settings

Workout

Dubs and Cleans

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:
:30 T, Y,W Flow (Hold each position for 3 seconds and try to keep your hands off the floor for all :30 (video: https://www.youtube.com/watch?v=v-TX00NNyE4)
5 Inchworms
3 Sided Plank (:30 per side)

Metcon

Choose the one that best fits your equipment availability

Metcon (AMRAP - Rounds and Reps)

4 Rounds of:
5 min AMRAP
40 Double Unders
20 Alt DB Hang C&J (around 50/30lbs)

Rest 2:00 between each 5 minute amrap

*start where previous round left off*

Tracking total Rounds and Reps completed over all 4 Rounds.

Scale 40 Double Unders for 12 Calorie Assault Bike or Row.
Scale 40 Double Unders to 40 Mountain Climbers (not two count!) if you do not have a rope or cardio equipment
Scale the 20 DB Hang C&J with 5 Wall Walks per round.

Metcon (Time)

4 Rounds of:
5 min AMRAP
40 Double Unders
20 Barbell Ground to Overhead (around 95/65lbs)

Rest 2:00 between each 5 minute amrap

*start where previous round left off*

Tracking total Rounds and Reps completed over all 4 Rounds.

Scale 40 Double Unders for 12 Calorie Assault Bike or Row.
Scale 40 Double Unders to 40 Mountain Climbers (not two count!) if you do not have a rope or cardio equipment
Scale the 20 Ground to overhead with 5 Wall Walks per round.

Accessory Work

DB Lateral Raises (10-10-10-10)

You can use one dumbbell or two at the same time. Make sure to complete 10 reps per side for each round. Increase in weight as you see fit.

Whiteboard:

Tuesday, May 19, 2020

Male Clients