Public Whiteboard

Components

Push Jerk

Metcon

Settings

Workout

CF - 10/12/21

2 sets
:30 sec ski
10 pass throughs (pvc)
5 strict press + 4 push press + 3 push jerks+ 2 split
5 inch worms w/ hrpu
:20 sec bar hang

B: Push Jerk (4x 2 push jerk+1 split jerk, @70-80% of push jerk)

2:00 rest between
4 sets of 1 complex (2+1)

C: Metcon (AMRAP - Reps)

10 sets:
max ub push up ( or 20 )
1 rope climbs
rest :60

score is # of total pushups

D: Metcon (Weight)

emom x 10
3 db strict press
6 db push jerk

2 DB's (partner up)

E: Metcon (Calories)

assault bike
2x :90 max cal; rest 2:00 btw
2x :30 max cal; rest :90 btw

total calories as score

(If time constraints, split class in half, 1 group does DB work, other assault bike)

F: Metcon (No Measure)

Bonus Fitness / Cooldown

accumulate
15 wall walk
or
200' hsw
*6 min cap on each

cooldown
4 way shoulder stretch :30 each
Thread the needle :30 each
accumulate :90 in bar hang

Whiteboard:

Tuesday, October 12, 2021

Male Clients