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Components

Back Rack Lunge

Metcon

Settings

Workout

Friday

Warm-up

Trainers Choice (No Measure)

Monster Walk

3 Rounds
250m Row
10 Burpee
10 Hollow Body
10 Jumping lunges
10 Air Squats

Weightlifting

Back Rack Lunge (6x10)

Back Rack Lunge

10 Reps every :90 for 6 sets HAP

5 on each leg

Scale Accordingly

ZOOM
12-14 E:90

Metcon

Metcon (Time)

Classic Wod 2

15-12-9-6-3 For time
Must complete each round in 2 min in order to move on to next round. For example if you don’t complete the round of 9 in 6 minutes then it’s over.
10 Min Cap

Any Snatch is acceptable

15- 95/65
12 - 115/80
9 -135/95
6 - 155/105
3 - 175/120

Scale Accordingly and make sure you have the weights you need.

If not doing comp or Zoomin then you can do

10 Min AMRAP

20 DB Snatch Alt or 10 with barbell 95/65#
40 DU

Extra Credit

Metcon (No Measure)

Push Ups
4×35
Rest as needed to stay unbroken

Planks
5x 1:00
Add weight to low back as needed

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, June 19, 2020

Male Clients