Public Whiteboard

Components

Charizard

Settings

Workout

Charizard

Labor Day, Monday 9/1, we will be hosting two classes at 9:30 and 10:30am only. TODAY, Kim will be holding ATR’s first Nutrition Seminar with a repeat Seminar on Friday, September 13th at 7 pm. The seminar will cover fundamentals and provide you with some tools to assess your own eating habits: Nutrition and training Overview of macronutrients Nutrition priorities How to estimate your energy needs What type of plan is right for me?

Warm-Up

5 Double Push-up Inchworms
1:00 Front Plank
10 Banded Ext. Rotation w/ Press
15 Air Squats
15 GHD Hip Extensions
1:00 Handstand Progressions
10 Cossack Squats
15 KBS (moderate)
15 Goblet Squat (same weight)
TOGETHER:
Empty barbell warm-up + drills

Metcon

Charizard (Time)

6 Rounds for time of:
16 Push Presses (95/65)
36 Back Squats (95/65)
*5 Burpee Penalty every time you drop the bar

This will be very difficult. 95/65 may seem accessible, but for many, the empty barbell will be enough. If the first round isn't unbroken and it doesn't feel like it killed you, then keep the weight. Otherwise, scale the weight down.

Stretching

2 Rounds of:
1-minute Banded Lat Stretch / side
1-minute Seated Glute Stretch / side
1-minute Couch Stretch / side
2-minutes Foam Roll T-Spine

Whiteboard:

Saturday, August 31, 2019

Male Clients