Public Whiteboard

Components

Metcon

Settings

Workout

Monday, August 30th 2021

A. General
2min Easy Row or Bike
1min Tempo Air Squats @3.1.X.1

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific
3 sets
5/leg Single Leg glute bridge
5 Cal fast on bike or rower
5-10 Back squats @ascending

Strength Endurance

A: Metcon (Time)

Back Squats
For time
30 reps @70%

TC: 10mins

Scaling options
Beginner
3 x 10 Squats @moderate
*Learning to move well through full range of motion as fatigue sets in

Intermediate & COMP
As written

Metcon

B: Metcon (Time)

4 RFT
15 deadlifts (155/105)
400 m run

Score: Time
TC: 15mins

Extra Accessory

Metcon (No Measure)

3 sets
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec