Public Whiteboard

Components

Bench Press x 2

Put It In Reverse

Settings

Workout

08/03/2022

“Everyone makes mistakes. Not everyone owns them.” It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do this better. No one is infallible - we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward. Ask ourselves the simple question - “What could I have done better?”

Bench Press x 2 (5 Rounds for weight)

Bench Press

For Total Load:
5 Sets of 2

- Barbell can be taken from a rack.

- Athletes can build or use the same weights across all sets.

- Rest as needed between sets.

- Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Prep
With An Empty Barbell:
10 Bench Presses

Loading Up:
- Perform at least 3 warmup sets before your first working set.

Put It In Reverse (AMRAP - Rounds and Reps)

"Put It In Reverse"

AMRAP 12:
2-4-6-8-10....
Hand Release Push-ups
Bike Erg Calories
Dumbbell Front Rack Reverse Lunges

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35

- Conditioning Category: Grindy Threshold

- Dumbbell Front Rack Reverse Lunges: Perform with 2 dumbbells. Hands need to stay in contact with the handles of the dumbbells.

- Score: Rounds + Reps

- Break the hand release push-ups as needed. Try to avoid any slow "sticky" reps.

- The pace on the bike should be the last priority here. Bike at a pace that will allow you to hold on for big unbroken sets of lunges.

- Aim to go unbroken on the lunges for as long as you can.

Prep
4 Hand Release Push-Ups
6 Bike Erg Cals
8 Dumbbell Front rack Reverse Lunges

Modifications
HAND RELEASE PUSH-UPS
- Regular Push-Ups
- Elevate Hands

BIKE ERG CALORIES
- Calories On Any Machine

DUMBBELL FRONT RACK REVERSE LUNGES
- Reduce/Removing Loading
- Sub Kettlebells or Barbell

Whiteboard:

Wednesday, August 03, 2022

Male Clients