Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Hidalgo

Settings

Workout

Wed 7-4-18

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Metcon (AMRAP - Rounds)

Another version of "Hidalgo"! Do this with a partner or by yourself!

AMRAP 30:00
Run 400m
20 Cleans (135/95)
30 Box Jumps
40 Lunges (plate OH)

Basics: 75/45
Int: 95-115/65-75
Adv: as written

2: Hidalgo (Time)

For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you've got a 20# vest or body armor, wear it.

In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011

To learn more about Hidalgo click here

Basic-reduce run distance, power cleans/front squat, 20" box, regular lunges
Int-mile runs, 95/65, 35# plate
Rxd-as written

Happy Independence Day!!!

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

Whiteboard:

Wednesday, July 04, 2018

Clients:

Clients