Public Whiteboard

Components

Over and Out Complex

Metcon

Settings

Workout

Monday 081720

Warm-Up

[GENERAL]
2 Rounds:
:30 Spider-Man Lunges
:30 Air Squats
:30 Inchworm to Push-Up
:30 PVC Pass Through
:30 PVC Overhead Squat

[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
* Use a PVC, Broomstick, or dowel if you don't have a barbell.

[MOBILITY]
:30 PVC or Barbell Overhead Squat Hold
1 Min. PVC or Barbell Sots Press

[PRACTICE]
Squat Snatch Technique Practice

Strength

Over and Out Complex

On The Minute x 4:
4 Power Snatches
@ WOD Wt.

Right Into...

On the Minute x 4:
3 Overhead Squats
@ WOD Wt.

Right Into...

On the Minute x 4:
2 Squat Snatches
@ WOD Wt.

DB/KB Options:

OTM x 4:
8 1-Arm DB, 4 Double DB Power Snatch, 6 American Swings.

OTM x 4:
3 1-Arm OHS /SIDE, 6 Goblet Squats.

OTM x 4:
2 1-Arm DB Sq. Snatch or Squat Clean /SIDE.

Conditioning

10 Min. Time Cap.

[PRACTICE]
1 Round:
3 Power Snatches
3 Overhead Squats
3 Squat Snatches
3 Lateral Burpees Over Object

Metcon (Time)

"Over and Out"

20 Power Snatches
20 Lateral Burpees Over Object
20 Overhead Squats
20 Lateral Burpees Over Object
20 Squat Snatches

[SCALING]

BURPEES: Regular Burpees, Squat Thrust.

POWER SNATCH: 1-Arm DB, Double DB, Kettlebell Swings, Slam Balls. Barbell PS or Power Cleans (95/65).

OVERHEAD SQUAT: 1-Arm DB, Goblet Squats, PVC Overhead Sq., Barbell OHS or Front Squat (95/65).

SQUAT SNATCH: 1-Arm DB, Modify to Squat Cleans, Barbell (95/65).

Whiteboard:

Monday, August 17, 2020

Male Clients