Public Whiteboard

Components

Pause Front Squat Complex

Metcon

Settings

Workout

Styx

Weightlifting

Pause Front Squat Complex (5 x 1 (complex))

2 Pause Front Squats, + 3 Front Squats
3 Second hold at the bottom

WOD - FBCF

Metcon (AMRAP - Rounds and Reps)

Rx+
2 Front Squats (95/65 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.

Rx
2 Front Squats (75/45 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.

Fitness
2 Front Squats
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.

WOD - Home Gym

Metcon (Time)

21-15-9
DB Thrusters (35/20 lb.)
Alt. Renegade Rows

Whiteboard:

Thursday, September 10, 2020

Male Clients