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Components

Metcon

Settings

Workout

Friday 082120

Warm-Up

[GENERAL]
3 Rounds:
:30 Air Squats
:30 Glute Bridges
:30 Inchworm to Push-Ups
:30 Sampson Lunges

[SPECIFIC]
:20 Goblet Good Mornings
:20 Goblet Squats
:20 Goblet Strict Presses
:20 Burpees
:20 Alternating DB Snatches
:20 Burpee Deadlifts
:20 Devil's Presses

[MOBILITY]
:45 Child's Pose
:45 Pigeon Pose /SIDE

Conditioning

[PRACTICE]
1 Round:
4 Hand Release Push-Ups
4 Weighted Sit-Ups
4 Devil's Presses

Metcon (Time)

"DUMBO"

5 Rounds:
21 Hand Release Push-Ups
15 Weighted Sit-Ups
9 Devil's Presses

[SCALING]

ROUNDS/REPS: Reduce rounds or modify reps to 15-12-9.

PUSH-UPS: Off Knees with or without hand release.

SIT-UPS: Perform with no weight, 15 Hollow Raises or Rocks, 45 Flutter Kicks.

DEVIL'S PRESSES: Do 5/SIDE if you have 1 DB, 10 Alternating or Double DB Power Snatches, 10 Slam Balls, 10 Kettlebell Swings.

Whiteboard:

Friday, August 21, 2020

Male Clients