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Components

Metcon

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Workout

Wednesday 090220

Warm-Up

[GENERAL]
:30 Hollow Hold
:30 Push-Up to Down Dog
:30 Air Squats

:30 Superman Hold
:30 Sampson Lunges
:30 Jumping Jacks

:30 Flutter Kicks
:30 Shoulder Taps
:30 Jumping Air Squats

[SPECIFIC]
5 Good Mornings
5 Goblet Squats
5 Goblet Strict Press
5 1-Arm Romanian Deadlifts /SIDE
5 1-Arm Front Squats /SIDE
5 1-Arm Push Press /SIDE

[MOBILITY]
1 Min. Child's Pose
:45 Twisted Cross Pose /SIDE

Conditioning

[PRACTICE]
1 Round:
5 Sit-Ups
5 Double DB Push Jerks
5 Jumping Air Squats

Metcon (Time)

"Treasure Chest"

3 Rounds:
25 Sit-Ups
20 Double DB Push Jerks
30 Jumping Air Squats

[SCALING]

SIT-UPS: Reduce reps, 50 Flutter Kicks, 1 Min. Plank Hold.

PUSH JERKS: 1-Arm DB (10/SIDE).

JUMPING SQUATS: Reduce Reps, Regular Air Squats, Jumping Lunges, Regular Lunges.

Whiteboard:

Wednesday, September 02, 2020

Male Clients