Public Whiteboard

Components

Metcon

Settings

Workout

Partner

- Metcon: How today's workouts works one athlete completes a FULL 60 seconds while your partner rests then moving to the next 60s station. After the 60s rest partners will switch the order so BOTH of you go through each movement an even amount of times. Score = total reps per team. Loading should be LIGHT.

Warm-up

Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
*This warm-up will be done for 8 minutes then Reminder of time you'll review Handstand Push-ups.
Then,
Review + warm-up:
- SDHP
- Wall balls
- Sit-ups
- Power Snatch
- Double Unders

Conditioning

B: Metcon (AMRAP - Reps)

4 Rounds with a partner:
60s Max SDHP (75, 55)
60s Max Wall balls (20, 14)
60s Max Abmat Sit-ups
60s Max Power Snatch (75, 55)
60s Max Double Unders
60s Rest

*One athlete completes a FULL 60 seconds while their partner rests then moving to the next 60s station. After the 60s rest partners will switch order so BOTH athletes go through each movement an even amount of times. Score = total reps per team.

L2: (65, 45) (Double Under Attempts)
L1: (55, 35) (Single unders)

Accessory Work

10 Minutes of "easy" cardio - If wearing a HR monitor do NOT exceed 130 BPM - Conversational recovery work.

Whiteboard:

Saturday, November 23, 2019

Male Clients