Public Whiteboard

Components

Bar Muscle-ups

Weighted Pull-ups

Helen

Barbell Bicep Curls

Settings

Workout

Pull-ups and a Metcon

This Saturday, September 25th, ATR is going to be hosting a celebration BBQ for Adam taking over ATR. We will have two fun partner WOD’s at 9:30am and 10:30am that will be open to all members and friends. At 11:30, after the WOD, we are going to have a BBQ with Adam and Tom to celebrate. We will have the grill cooking meats as well as some chicken wings for people. If you would like to bring a dish or anything to drink, you are more than welcome! We will have some coolers available with ice for you to keep it cold. Come get to know the new owner and celebrate with us! The WODs and BBQ are open to all friends and Family!

Skill Development

Metcon (No Measure)

The Warm-up today will be lead by the coaches at the START of every hour. We have 12-15 minutes at the start of each class to review:
The Scap Pull-up, the Kip and the Bar Muscle up.

Strength

Bar Muscle-ups (2 Bar Muscle-ups every 1:30 x 6)

Bar Muscle-ups

The score will be 6 sets of 2 Reps (not max reps)

Weighted Pull-ups (6 Strict or Weighted Pull-ups every 1:30 x 6 Sets)

The Strict Pull-up

If you are unable to complete weighted pull-ups, then complete:
6 Strict Banded Pull-ups decreasing bands as needed to find your hardest 6 reps then repeat until for the remaining time.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory Work

Barbell Bicep Curls (Use remaining time to build to a heavy set of 6)

Whiteboard:

Tuesday, September 21, 2021

Male Clients