Public Whiteboard

Components

Metcon

Settings

Workout

No Diggity

Warm-up

Banded Hip Distraction
Banded Shoulder Distraction

-Then-

2 Rounds:
200 M. Run
20 Plate Hops
10 Pushups
5 Inchworms

Metcon

Metcon (3 Rounds for reps)

3 sets
7:00 AMRAP
3-6-9-12. . .
Hang Power Clean (135/95)
Burpee to bar (approx. 6" above max reach)
Box Jump Over 24"/20"

-Rest 3:00 between sets-

TARGET SCORE
Target number of reps each set: 75+

STIMULUS
Ascending ladder with grip intensive Oly lifting.

We want nonstop movement with unbroken or close to on sets and fast transitions between movements.

WORKOUT STRATEGY & FLOW
Hang Cleans should be done unbroken through first two rounds. If Hang Cleans are a challenge then look to break sets up early to maintain consistent movement throughout sets.

Burpee to Bar should be non-stop with bar height set 6 inches above max reach.

Be explosive on box jump overs and try to keep moving steady through the reps...Breathe when you land and take a second to reload.

Accessory Work

Metcon (No Measure)

4 sets:
10 Shrimp Squat (Each Leg)
10 Bird Dog (Each Side)
1:00 Hollow Rock Hold

Whiteboard:

Tuesday, June 30, 2020

Male Clients