Public Whiteboard

Components

Power Snatch

Metcon

Prowler Push

Settings

Workout

MOD 1683

Warm-up

15 min. Trainer´s choice.

STRENGTH

1: Power Snatch (5 RM)

Power Snatch

12 min. to find your 5 RM.
Reps must be taken Touch & Go!

WOD

2: Metcon (Time)

In teams of 2:
42 Cal Bike
42 DB Snatch
30 Cal Bike
30 DB Snatch
18 Cal Bike
18 DB Snatch
...immediately into a
1 Mile Run.

Time Cap: 22 min.
Weights: 22,5/15kg

Partners split up reps anyhow.
There is a 12 min Time Cap for the Bike/Snatch Couplet!
At the 12 minute mark everybody takes off for the 1 mile run the latest.

PUMPING IRON

Prowler Push (10 x 15m heavy! every 90 sec.)

25 min. session.

2: Metcon (No Measure)

"Bullet Proof Shoulders"
4 Rounds not for time of:
- 8-12 seated DB or KB strict shoulder Press l.+r.
- 8-12 Flies lateral (use plates slow controlled)
20 Banded Lat Pull Downs (slow controlled.)

Perform 1 round every 5 minutes.
20 min. session.

Gymnastics

5x30 sec Wall sit
5x30 sec Handstand hold

Metcon

Pull up /bar muscle up
Emom 5

20sec work 40 sec Rest
Kipping (hollow/supermen)

Emom 5

Hip to bar

Work 20 Rest 40

Emom 5
5 kipping pull ups / 3 bar muscle up

Sprint Cindy 10 min Amrap

5 Pull ups/3 Muscle ups
10 Push Ups
15 Sqauts

Whiteboard:

Thursday, 20, September 2018

Male Clients