Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

Halo

Into

1 ROUND
30 Single Unders
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press

1 ROUND
:30 Double Under Practice
7 Up-Downs*
7 Wall Ball Thruster

Strength

Back Squat (1x5 @ 85%)

Back Squat

1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

3 SETS
ON A 3:00 RUNNING CLOCK...
60 Double Unders
15 Burpees
Max Wall Balls (20/14)|(14/10) in Time Remaining...

-Rest 1:30 b/t Sets-

(Score is Reps)

RX+
30/20

Scaled
120 SU
8-12 burpees

Optional Cool Down

FOR RECOVERY*
3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished.
**Nasal Breathing Only.

(No Measure)

Whiteboard:

Friday, July 30, 2021

Male Clients