Public Whiteboard

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Components

DB Lunges

Metcon

Settings

Workout

Double Dip

Warm-up

2 Rounds:
3 Sided plank (:30 per side)
4 Perfect Lunges w/ Rotation
10 Walking Lunges
20 Banded Lateral Steps

DB Lunges (50' x 4 Rounds)

(ss) with:
:15 Hanging L-Hold
10 Alternating Dumbbell Snatches (20-25lbs)

Metcon

Metcon (Time)

For Time:
Open with, 2 Rounds of:
10 Russian KBS (35-44lbs)
15 GHD Sit-ups
15 Calories (Bike Ski or Row)

Into:
100 Single Unders
30 Push-ups
10 Box Jumps (20")
30 Push-ups
100 Single Unders

Close with, 2 Rounds of:
10 Russian KBS (35-44lbs)
15 GHD Sit-ups
20/ 16 Calories (Bike Ski or Row)

Scale:
GHD Sit-ups with weighted straight leg sit-ups
Double Unders with single leg single unders

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

Whiteboard:

Wednesday, September 29, 2021

Male Clients

Female Clients

Megan
Trezza

Megan Trezza:

1 x 20 @ 40 lbs

40 lb snatches, completed all 4 sets in 10:50