Public Whiteboard

Components

Metcon

Wall Balls

12 Minute Run

Max 2 minute rope climb

Sit-ups

1 Min Burpee Test

Settings

Workout

Sep 1

Warm-up

A: Metcon (No Measure)

Funnell Tag x 5:00
*Partner up and complete:
30 Partner Wallballs
30 Partner Medball Chest-passes
30 Ball Russian Twists
30 Partner Wallballs

Also:
Foam Roll x 10 passes each:
– Quads
– IT Bands
– Thoracic Spine
– Lats
– Hamstrings

Metcon Prep

B: Metcon (No Measure)

REVIEW:
Review all Tests. All tests can be done in random order. Have athletes partner up for tests 1,2,4,5,6 to
count each other reps/distance. Athletes will complete run test on their own so have a clock running.

Metcon

C: Metcon (Distance)

Max broad jump

3 attempts for longest distance on 1 jump. From a stand still.

D: Wall Balls (Max wallballs in 90seconds)

E: 12 Minute Run (Distance)

Max Distance Run in 12:00 or Calories Rower/Bike/or Ski Erg

F: Max 2 minute rope climb (AMRAP - Reps)

G: Sit-ups (Max Sit-ups in 60s.)

The AbMat Sit-up

H: 1 Min Burpee Test (AMRAP - Reps)

Max Burpees in 60s

Whiteboard:

Saturday, September 01, 2018

Male Clients

Joel
Hartzler

Saturday's 10:00am

2.34 meters

Jordan
Vance

Saturday's 10:00am

2.34 meters

Alan
Brook

Saturday's 10:00am

2.31 meters

91”

Paul
Ragan

Saturday's 10:00am

2.26 meters

Brett
Keeler

Saturday's 10:00am

2.13 meters

Scott
Stalls

Saturday's 10:00am

2.13 meters

Kevin
English

Saturday's 10:00am

2.03 meters

Female Clients

Liz
Vasquez

Saturday's 10:00am

2.01 meters

Jade
Knutson Day

Saturday's 10:00am

1.78 meters

68, 69, 70

Shelby
Morge

Saturday's 10:00am

1.88 meters

Heather
Metzler

Saturday's 10:00am

1.75 meters

Katie
Ragan

Saturday's 10:00am

1.47 meters