Public Whiteboard

Components

3 Front Squats + 4 Ba ...

Metcon

Settings

Workout

Island In the Sun

Warm-up

1:00 Banded Ankle Distraction/Side
1:00 Banded Hip Distraction/Side

Then...

2 Rounds:
1:00 Bike
10 Jumping Squats
20 Alternating Leg V-Ups
10 Ring Rows

Weightlifting

3 Front Squats + 4 Back Squats (3 x 1 Complex)

3 Front Squat-Rack it right into-4 Back Squats

*Every 2:00 for 6 Minutes, complete one Squat Complex. Do not rest between the Front and Back Squats. Rack the bar and immediately change grip and go into back squats.

*Complete 3 working sets of 3 Front Squats + 4 Back Squats.

*The weight should build across all three sets and should start around 70% of your 1-RM Front Squat.

*Complete 2 Warmup Sets of Front Squats and Back Squats

Warmup Sets:
1-Front Squat x 8
2-Back Squat x 8
3 - Front Squat x 5
4 - Back Squat x 5

Metcon

Metcon (3 Rounds for reps)

Every :90 Seconds, for 18 Minutes (3 Rounds) Complete for MAX REPS per Round:
1 - American Kettlebell Swings (53/35)
2 - SkiErg for Calories
3 - Wallballs (20/14)
4 - Rest

Accessory Work

Metcon (No Measure)

3 Sets:
10 Single Arm Dumbbell Lateral Box Step Up (R/L)
10 Weighted Hip Extension
10 Dumbbell Single Arm Bent Over Rows R/L

Whiteboard:

Friday, June 19, 2020

Male Clients