Public Whiteboard

Components

Metcon

Settings

Workout

Tuesday, November 16th 2021

A. General
2min Bike, row, ski @increasing intensity

B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can't go upside down, use a pike position from a box or even from the floor.

C. Specific
2 sets
5 Banded wall-slides, slow and controlled
7 prone pvc press
3 wall walks

Gymnastics

A: Metcon (AMRAP - Reps)

EMOM 10minutes
max set unbroken HSPU

Score: total reps
TC: 10mins

Scaling options
Beginner
EMOM 10
10 Seated DB press

Intermediate
EMOM 10
5-10 Piked hspu

COMP
Accumulate 100 reps for time breaking every 10 reps, resting as necessary to complete another 10 unbroken reps. This will be 10 sets of 10 reps,
The goal is to keep the rest time consistent with each set.

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15minutes
4 Burpee Bar muscle up
10 Med Ball sit-ups 20/14 lbs
30 Double unders

Kg: 10/8
Score: Rounds + reps

Scaling options
Beginner
4 Burpees + 4 Jumping CTB
10 sit-ups
30 Single unders

Intermediate
4 Burpee CTB OR 4 Burpee + 4 Jumping BMU
10 Med ball sit-ups @light
15 Double unders

COMP
2 rounds
Amrap 10 mins
4 Burpee Bar muscle up
10 GHD sit-ups
30 Double unders
1 min Active Recovery between rounds:
Ski erg

Extra Accessory

Metcon (No Measure)

3 sets
8/arm Meadows row
8 Seated DB Press