Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Tuesday, September 6th 2022

A. General
Amrap 5
30sec Row/Bike/Ski
10 wall balls @ light

B. Specific
2 sets
25 ft Banded monster walks
6 x 90/90 hip rotations
5 jumping back squat @4sec down

Weightlifting

A: Back Squat (5 x 5 @78% + 4 sec eccentric)

Back Squat

TC: 16 min
Score: Weight

Scaling Options
Beginner
@controlled weight w/ 2 sec down

Intermediate & Perform
As Written

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18minutes
48 Wallball 20/14 lbs
24 Burpee to target
12 DB Clean 1x70/50 lbs (alternating)

KG: 9/6,30/22.5 KG
TC: 18 min
Score: Rounds and Reps

Scaling Options
Beginner
32 Wall Ball @14/10 lbs
16 Burpee
8 DB Clean @1 x heavy (alternating)

Intermediate
48 Wallball @ 16/12 lbs
24 Burpee to target
8 DB Clean @1 x 50/35 lbs (alternating)

Perform:
AMRAP 20minutes
48 Wallball @20/14 lbs
24 Burpee to target
12 DB Snatch @70/50 lbs

Extra Accessory

Metcon (Weight)

Hip thrust hold
5 x 20 seconds@mod-heavy
Rest 30 seconds between sets