Public Whiteboard

Components

The White House

Settings

Workout

The White House

Warm-up

1. Banded 5s

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes (Steady movement through the following):
1 Minute Row (start easy and build intensity each round)
7 single leg dumbbell RDLs (light/moderate) (each side)
7 single arm Russian dumbbell swing (light/moderate) (each side)
7 single leg dumbbell presses (light/moderate) (each side)
7 spider man lunge stretch (each side)
7 bottom half burpees

4. Workout Prep
1 Set: (at workout pace)
4 Dumbbell Snatches (at workout weight)
4 Burpees Box Jump Over (at workout height)

Front Squat Cycle

Base 3
5x7 @ 75% (+15 lbs optional)
Read as sets x reps @ weight

The White House (Time)

15:00-27:00
30-20-10
Kettle bell Snatches (70/50)
Burpee Box Jump Over (24"/20")

(Alternative: Dumbbell Snatches - 45-30-15 with 50/35)

TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
We want progressively faster round pacing as you work through each movement. Hold an 80-85%S effort until the 10s, then send with what you have left!

WORKOUT STRATEGY & FLOW
Snatches: Aim for 1-3 sets on the 30, 1-2 sets on the 20 and all you have left on the 10. Keep your back braced and pull efficiently! The heavier weight is challenging but if we load our posterior chain effectively, smooth touch’n go reps are doable.

Burpee box jump overs: This movement will feel fatigued due to work done with the dumbbell snatches. Stay disciplined and keep moving as it is only 60 reps total before you get to rest for this portion! We recommend a step up and down for the burpee here to keep constant movement.

Accessories

9-7-5-3 strict press (build to challenging weight for each set)
3x8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)
3x25 tricep press downs (light)

Whiteboard:

Wednesday, July 07, 2021

Male Clients