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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
New Albany
Program
LeanX
Longevity
Weightlifting
Date
Workout
LeanX{6/15/15} - New Albany
Class
(All)
9:00am Lean X
4:00pm Lean X
6 PM LeanX
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
LeanX{6/15/15}
Warm-up
5min jumping rope
ROM drills
Metcon
Metcon (Weight)
8min to complete:
3x3 rope up/downs
3x5 seated DB press
Metcon
Metcon (AMRAP - Reps)
Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (weighted, barbell on back 45/35)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds
Metcon (Time)
Cash Out: 3x200m sprints (score is fastest sprint)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 15, 2015
Male Clients
1
Private
4:00pm Lean X
25 lbs
2
Private
4:00pm Lean X
18 lbs
Female Clients
1
Karlie
Groan
9:00am Lean X
20 lbs
2
Jennie
Martin
9:00am Lean X
20 lbs
3
Giovanna
Occhiato
9:00am Lean X
15 lbs
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