Public Whiteboard

Components

Metcon

Deadlift

Metcon

Hang Snatch

Strict Press

STRICT CHIN-UP

Back Squat

Metcon

Settings

Workout

Mon

Main WOD

A: Metcon (Time)

3 rounds at 80% effort
300m row
15 russian swings 53/35
10 T2B

10 min cap

B: Deadlift (3-2-1 ; 3-2-1 wave load; 2nd 1 rep @ 90%+)

Deadlift

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 3 of
5 pullups
5 burpees

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 3 of
5 power cleans 135/95
5 box jumps 30/24
Cleans should be TnG for 1st/2nd round

Team training

A: Metcon (No Measure)

Upper body warm up #3
12 min max

B: Hang Snatch (4 x 3 @ 50%)

Hang Snatch

C: Strict Press (8/5/3/3/2/1/1/max)

45/55/65/75/85/90/95/max%

D1: Strict Press (5 x 2 @ 90%)

D2: STRICT CHIN-UP (5 x 3 weighted....AHAP)

E: Metcon (No Measure)

3x8 Weighted Ring Push Ups
3x6 Pendlay Row AHAP with good form
3x8 BB Skull Crushers

SWOD

S-A: Back Squat (Back Squat 55%x5 65%x5 75%xAMRAP 65% 4xAMRAP )

Back Squat

S-: Metcon (Weight)

S-B. 5 sets
Weighted Walking Lunges x 20 steps; rest 90 seconds AHAP (Heavier than last week)

S-C. 6 sets
Weighted Back Extensions x 15 reps; rest 60 seconds

*add weight

S-D.
3 sets;r est 90 seconds
Ring Side Plank x 3--45 seconds/side

Whiteboard:

Monday, June 15, 2015

Male Clients

Andy
Mount

5:30 Competition Class