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Workout

Regular class today! 10am

No beach workout due to weather! Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though, and you should be able to move consistently splitting work with your partner as you see fit.

Warm-up

300 Meter Jog,
Then,
2 Rounds of:
5 Sumo Deadlifts
5 Sumo Deadlift high pull
5 hang muscle snatch
5 Tempo OHS (3131)
10 Scapular pull-ups - wide grip
*Bar down; switch partners.
*Add weight for a second round
*Give athletes a few minutes to warm up and strategize. If you have the time it wouldn't hurt to run a quick one round rehearsal with 5 reps of each movement for each partner.

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 30 w. a partner:
600 Meter Run
50 Wall Balls (20, 14)
40 T2B
30 SDHP (75, 55)
20 Overhead Squats (75, 55)
10 Box Jump Overs (24, 20)
*One person works at a time. Split as desired

L2: (14, 10) (65, 45) (20, 15)
L1: (10, 8) (55, 35) (20, 15 - step-ups)

Extra Credit

10 Minutes of Zone 1 Cyclical Work - run, row, bike, ski erg at an easy pace.

Whiteboard:

Saturday, August 17, 2019

Male Clients