Public Whiteboard

Components

Metcon

Settings

Workout

Tuesday, September 14th 2021

A. General
3min Easy row, nose breathing
20 Fast Back wards arm circles
10 Scap pulls

B. Mobility
Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds
https://youtu.be/NCPxGWf092I

C. Specific (pre metcon)
2 sets @ascending, TnG
3 Clean pulls
3 Tempo Pause Power cleans*
100 m run
*Slow to the second pull, then accelerate and pause in reception.

Gymnastics

A: Metcon (7 Rounds for time)

Every 90 seconds for 7 sets
100' Farmer Carry 2x50/35lbs
8-10 TTB

KG: 22.5/15
Score: Each set for time
TC: 9:30

Scaling options
Beginner
100' Farmer Carry @2xlight
8-10 Sit-ups or V-ups

Intermediate
100' Farmer Carry @2x35/25 lbs
4-8 TTB or 8-10 Toes to eye level

COMP
As written

Metcon

B: Metcon (Weight)

Every 2 mins for 20 mins
Alternate
-15-20 Cal Row
-3 Power Cleans @60% + ascending

Scaling options
Beginner
Every 2 mins for 20 mins
Min 1:
Row 10-15 Cals
Min 2:
3 Power Cleans @moderate

Intermediate
Every 2 mins for 20 mins
Min 1:
Row 12-18 Cals
Min 2:
3 Power Cleans @60-75%

COMP
Every 2 minutes for 60 minutes
Alternate between:
- 300/200m Row
- 60 Double unders + 25-75' HS Walk
- 20 Box Jump over + 50' Sandbag Carry on shoulders

Extra Accessory

Metcon (No Measure)

3 rounds
30 sec Hollow body rocks
30 sec Hip extension hold on GHD

Whiteboard:

Tuesday, September 14, 2021

Male Clients