Public Whiteboard

Components

Metcon

Settings

Workout

Thursday, August 26th 2021

A. General
Rock Paper Scissors
Have everyone in the class pair up (if odd numbers, coach should join in) Playing rock paper scissors best of 3. Losers have to do 10 burpees or air squats (each time they lose within the best of 3 matches) and the winner goes on until there is one person left standing.

B. Specific
2 rounds
10 broad jumps
7 Pause air squats

Plyometrics

A: Metcon (No Measure)

Jump over Hurdles
6 x 6
Setup PVC pipe next to box (for safety)

Score: Max height
TC: 6mins

Scaling options
Beginner
Box jump
6 x 6
*Work on reloading in the bottom. Rebounding and reloading are different. Reloading, the athlete will have tangible control of their weight distribution. Landing from toes to heel, loading the post chain at this point, then right back into an explosive jump from heel to toe.

Intermediate
As written

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10minutes
7/5 Ring dips
15 Kettlebell swings 53/35

Score: Rounds + reps

Scaling options
Beginner
Amrap 10
7/5 Push-ups or Hand elevated push-ups
10-15 Russian Kettlebell swings @light

Intermediate
Amrap 10
7/5 Supported Ring dips
10-15 Kettlebell swings @24/16Kg

Cool down

Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.

Whiteboard:

Thursday, August 26, 2021

Male Clients