Public Whiteboard

Components

Metcon

Settings

Workout

The Cell Gym 06.19.17

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Skills

Snatch high pull (Get people activating their hips)

Metcon

5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.

Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups

Metcon (1 Rounds for reps)

5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible

Metcon (5 Rounds for time)

5 attempts at each of the following:
3 pull-ups as slow as possible

Metcon (5 Rounds for reps)

5 attempts at each of the following:
Max set of strict freestanding handstand push-ups (Scale with strict HSPU against wall. Scale further with kipping, Scale further with strict DB press)

Whiteboard:

Monday, June 19, 2017

Male Clients