Public Whiteboard

Components

Clean and Jerk

Metcon

Handstand Walk skill ...

Bar Muscle-ups

Metcon

Landmine Push Press ( ...

Settings

Workout

MOD 1671

Warm-up

15 min. Trainer´s choice

Weightlifting

1: Clean and Jerk (3+3 x 2 @ 60 %, 2+2 x 2 @70% 1+1 x 3 @80%)

Clean and Jerk

e.g.: 3+3 x 2 @ 60%
3 Power Cleans + 3 Push Jerk x 2 Sets @ 60% of 1 RM
Focus on technique.
Excellence!
20 min. session.
1 set every 2 minutes.

WOD

2: Metcon (Time)

For Time:
100 Double Unders //50 Dubs or 150 Singles
15 Power Cleans 83,5/57,5//60/35kg
100 Double Unders
12 Power Cleans 83,5/57,5//60/35kg
100 Double Unders
9 Power Cleans 83,5/57,5//60/35kg

Time Cap: 15 min.

This session is about heavy Power cleans paired with a big set of skipping.
Scale weights as needed.Still we want you to go heavier than you would ; )
Scale the Double Unders to a manageable number.

Gymnastics

3 Sets - Not for Time
6 Single Arm DB Overhead Split Squat
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate

2: Handstand Walk skill and play

10 min to play around with handstand walks.

If you do not have Handstand walks yet.

Walk clockwise with feet on a box. Try to pike as hard as possible.

2: Bar Muscle-ups (10 min Skill and play )

Bar Muscle-ups

Metcon (1 Rounds for reps)

Every 2 Minutes 6 sets

2 Bar Muscle Ups / jumping muscle up/ 4 c2b /pull up
10m Handstand walk /16 Wall Facing Shoulder Taps/ Handstand hold /

PUMPING IRON

1: Landmine Push Press (2arm side to side) (10-20-30)

Standing position. Push press left to right using both arms.

Work up to a 1 RM in small climbing weights.
Then within a 12 min. Window
10 @ 70%
20 @ 60%
30 @ 50%
25bmin. Session.

2: Metcon (No Measure)

3 Rounds not for Time of:
10 Double KB Russian Swings ahap
10/10 arm KB SDLHP
MAX. alt. Hammer Curls ahap (min. 10 Reps)

Every 5 min.
With a Partner You Go, I Go. (Full Round )

Whiteboard:

Thursday, 06, September 2018

Male Clients