Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Thursday

Warm-up

0:00-8:00)
1 Round:
1:00 ECHO Bike
8E Inverted Toe Touch
8 Inchworm to Push-Up
8 Alternating Lateral Lunge
8 Sumo Squat to Stand
Wall Walk to :20 Wall Facing HS Hold

Skill Development

Handstand Walking Progressions (8:00-18:00)

Metcon (AMRAP - Rounds)

Every 2:00 for 10:00:
12/9 Calorie Ski
30’ Handstand Walk

Progressions/Exercises:
* Shoulder Taps in Plank (1st Progression :45)
* Hand Shifts/Shoulder Taps in Pike on Box (2nd Progression 1:10)
* Around the World on Box (90 Degrees Both Ways) (3rd Progression 1:45)
* Wall Facing Hand Shifts, Shoulder/Hip Taps (4th Progression: 2:20)

Metcon

Metcon (3 Rounds for time)

Each For Time on a Running Clock (26:00-56:00)

A.) Minutes 0:00-10:00:
45 DB Shoulder to Overhead (50/35)
45 DB Power Clean (50/35)
25 Burpees to 6" Target

B.) Minutes 10:00-20:00:
21 - 15 - 9
ECHO Bike Calories
Alternating DB Snatch (50/35)
Box Jumps (24"/20")

C.) Minutes 20:00-30:00:
10:00 EMOM:
Minute 1: 1 Round of "Cindy"
Minute 2: AMRAP Calorie Row

* Level 3: RX
* Level 2: DB (35/25), Banded Pull-Ups ("Cindy")
* Level 1: DB (25/15), Assisted Push-Ups + Ring Rows ("Cindy")

Cooldown

(57:00-60:00)
Minute 1: :45 Alternating Lean in Puppy Pose
Minute 2: :20E Eagle in Saddle
Minute 3: :20E Archer in Saddle (w/Band)

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, September 15, 2022

Male Clients