Public Whiteboard

Components

Seated DB Shoulder Press

Banded Pull Downs

Metcon

Settings

Workout

Sept 7

REMINDER: We have amended hours. Morning: 6:00am&7:00pm and Evening: 5:00pm&6:00pm

Warm-up

A: Metcon (No Measure)

KB Warm-up with 1 KB
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
Then,
KB Snatch Progressions x 6:00
– KB Single Arm Swing
– KB High Pull
– KB Transition/Snatch
*Perform 5 Reps of each.

Strength/Skill

B1: Seated DB Shoulder Press (4 x 10. Rest 30s.)

Neutral Grip

B2: Banded Pull Downs (4 x 15. Rest 30s)

https://www.youtube.com/watch?v=Rsw9rNCvnZo

Metcon

C: Metcon (AMRAP - Reps)

EMOM 20:
Minute 1: 10 KB Snatch each (53, 35)
Minute 2: 15 Hollow Rocks
Minute 3: 10 KB Rows each (53, 35)
Minute 4: 15 SDHP (53, 35)
Minute 5: 100m Active Recovery Jog

L3: (45, 25) (115, 75) (45, 25)
L2: (35, 25) (95, 65) (35, 35)
L1: (35, 25 Single Arm Russian Swings for KB Snatch) (75, 55) (35, 25)

*Score = total reps

Extra Credit

D: Metcon (No Measure)

Barbell Curls 21s: 3 x 7-7-7. Rest 60s.

– Bottom + Middle + Full ROM.

Whiteboard:

Friday, September 07, 2018

Male Clients