Public Whiteboard

Components

Shoulder Press

Metcon

Overhead Plate Flyes

Settings

Workout

Shoulder Press + DB Push Press/Double Unders

Warm-up

50 ft. Banded (wrists) Bear Crawl
50 ft. Banded (wrists) Crab Walk (forward facing)
15 Banded Face Pulls
5 Inchworms
25 Hollow Rocks
10 Banded Ext. Rotations w/ Press
0:30 Hanging Hollow Hold
1:00 Handstand "Stuff"
25 GHD Sit-ups
10 DB Push Press (moderate)

Strength

Shoulder Press (5 @ 65%, 5 @ 75%, 5+ @ 85%)

13 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

17 min AMRAP:
Open with 1 Mile Run

With Remaining time as many round as possible of:
20 DB Push Presses (40/25)
40 Double Unders

Scale so that you can perform 20 unbroken push presses to start and scale the number of double unders to an amount you can perform in less than 1 minute. If that amount is less than 15, scale to 80 single unders.

Accessory Work

Overhead Plate Flyes (3x10 @ YOUR PICK)

Like a lateral raise, start with palms facing floor and raise it all the way overhead instead. Make sure once your arms pass parallel, convert the palms to face forward.

Whiteboard:

Friday, November 23, 2018

Male Clients