Public Whiteboard

Components

Summer Solstice

Settings

Workout

6/25/2022 partner workout

Summer Solstice (Time)

The class will be divided into two teams.
- Plank wars
- # 1 underhand BB bent over row 30 reps
- # 2 1 min KB hold 24 kg
- # 3 weighted Bulgarian split squats 25 each leg 35/25
- # 4 Plate front and side lifts (25) + :45s hold (Shoulder level)
- # 5 1 min Earthquake bar hold MRx: 25; Rx 16 kg; Rx+ 20 Kg
- # 6 plate steering wheel (shoulder level) 25 each direction
- # 7 lying oblique crunches 30 each side
- # 8 Russian twists (hands touch floor) 25 each side
- # 9 Plank knee Crossovers 50 (25 each side)
- # 10 bicycles 50 (25 each side)
- #11 30/25 calories bike
- #12 push ups 25 (knees ok for this event scaled)

- If teams are uneven, the Plank wars portion will be repeated by someone on the smaller team (they will go twice)
- It starts with Plank wars, the first team member will plank on their hands, move sideways from KB to KB. They will stop at each KB and tap it with both hands. When they get through all of the KBs they get over the 30" box (anyway possible) and go back to the starting line to tag the next person. The team with the first person through starts at #1 (2nd team to starts at #12) and they move through the movements (described later). When they finish all 12 movements they start the Plank wars again but not until every team member is done with 12 movements. This time they go through the movements in the opposite direction from their first round.
- movements are done in order
- When the teams meet first team to an event continues the other team, can go around but has to come back and finish the remaining events.

Whiteboard:

Saturday, June 25, 2022

Male Clients