Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Settings

Workout

Sunday, November 1st

Warm-up

2 Rounds:
10 Cal Bike/ Row
10x RIng Rows
10x Push Ups
10x Air Squats
:30 FLR

Strength

Deadlift

A) Deadlift (0:00-10:00)
Every 2mins x 5 sets
2 reps @ 30x5 Tempo
No dropping from the top
Building each set to a tough double by the last set.

-1min rest- (10:00-11:00)

Deadlift

B) Deadlift Drop Set (11:00-15:30)
Every 90 seconds x 3 sets
3 reps @ 90% of A w/ no tempo

Metcon

Metcon (Time)

21,18,15,12,9 reps of:
Bench Press
9,12,15,18,21 reps of:
Cal Bike or Row

Weights:
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

Accessory work

3 sets
40 sec Barbell Bicep Curls
-40 sec rest-

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

Whiteboard:

Sunday, November 01, 2020

Male Clients