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Components

Metcon

Settings

Workout

Party Up

Warm-up

2-3 Sets:
1:00 Ski OR Row
5-10 Deadlifts (start with Empty bar and add weight)
10 DB Strict Press
10 Banded Good Mornings

Metcon

Metcon (Time)

Complete For Time:
18-12-6
Deadlifts (225/155)
Handstand Push Ups
-rest 3:00-
8-6-4
Handstand Push Ups
Deadlifts (275/185)

Rx+:
Complete For Time:
18-12-6
Deadlifts (275/185)
Strict Handstand Push Ups
-rest 3:00-
8-6-4
Strict Deficit Handstand Push Ups (45/25 plate deficit)
Deadlifts (315/225)

TARGET SCORE
Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the pace, but do not approach failure on hspu or deadlifts.

WORKOUT STRATEGY & FLOW
Deadlifts: aim for big sets on both deadlift weights. Focus on a good strong pull off the ground after each break.

Strict Handstand push ups: Aim for maintainable sets...don’t go to failure! The reps are lower so you can ideally work through at a manageable pace, taking quick rest breaks when needed.

Gymnastics

Metcon (No Measure)

3 rounds of each skill: 30sec on/30 sec rest

Heel Box Toes to Bar
---rest 1 min ---
Banded Lat Pull Downs
---rest 1 min ---
Kipping Toes to bar

Complete all 3 rounds before moving to the next skill.

*Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises and kipping t2b with knee raises.

https://www.youtube.com/watch?v=P_pYCz0Jfxk

https://www.youtube.com/watch?v=Mcn4o9Vu3_A

Whiteboard:

Tuesday, October 19, 2021

Male Clients