Public Whiteboard

Components

Pull-ups

Chin-Ups

Metcon

Banded Pushdowns

Settings

Workout

Nov 2

– Strength: Today we’ll conclude our 3 weeks of pull-up strength work with two test of Max reps of both Pull-ups and Chin-ups. You’ll need a full recovery between sets. – Metcon: Today’s effort should be lower, around 75%. Work on being smooth each interval and sustaining your intensity for all 4 rounds.

Warm-up

KB Warm-up with 1 KB
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
10 Burpees
Then,
Review Pull-ups, Chin-ups, and T2B with the remaining time.

Strength/Skill

B1: Pull-ups (Rest 3:00-4:00 before moving to #2)

Pull-ups

B2: Chin-Ups

– Intermediate: Band Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s.

Metcon

C: Metcon (AMRAP - Reps)

4 Rounds of 40s work/20s rest:
1a) Hand Release Push-ups
1b) KBS (53, 35)
1c) T2B
1d) Burpees
1e) Double Unders

L2: (Box Push-ups) (45, 25) (Knee lifts) (Double Under Attempts)
L1: (Box Push-ups) (35, 25 Russian Swings) (Abmat Sit-ups) (Single Unders)

**Effort should be lower, around 75%. Work on being smooth each interval and sustaining your intensity for all 4 rounds.

Extra Credit

D: Banded Pushdowns (3 x 30-50. Rest 30s.)

https://www.youtube.com/watch?v=CgdDX4HtRhY

Whiteboard:

Friday, November 02, 2018

Male Clients