Public Whiteboard

Components

Metcon

Settings

Workout

Overhead Lunge, 1-Arm Push Press, Run

Warm-up

400m Run
40 Lunges
15 Banded Ext. Rotations w/ Press
0:30 Chinup Grip Hanging Hollow Hold
15 PVC Passes
15 Reverse Grip PVC Passes
15 PVC GHD Hip Extensions
20 PVC OHL
0:30 Side Plank /side
10 Wipers / side
10 Scorpions / side
15 Palloff Presses / side
Waiter's Walk (HEAVY)
1:00 Handstand "Stuff"
10 1-arm DB Push Press / side (moderate-heavy)

Metcon (Time)

50 DB Overhead Lunges (40/25), 25 DB Push Press
200m Run
40 DB OHL, 20 DB Push Press
200m Run
30 DB OHL, 15 DB Push Press
200m Run
20 DB OHL, 10 DB Push Press
200m Run
10 DB OHL, 5 DB Push Press
200m Run

Cash-Out: 50m Sled Push (6x45s / 6x25s)

OHL and Push Press are to be done with a single dumbbell. Split up your left/right work evenly. For example, 50 OHL = 25 OHL lunges with my left arm followed by 25 OHL lunges with my right arm.
Scale so that you can perform 25 DB Push Press unbroken. Sub for OHL will be a Suitcase Lunge.
We know that the 25/15/5 sets of push presses will be uneven from left to right. Get the extra rep on your weaker side for all of those reps.

Whiteboard:

Saturday, July 21, 2018

Male Clients

Private

10:30am CrossFit

13:45