Public Whiteboard

Components

Metcon

Settings

Workout

90s Radio Stations

– Metcon: Today’s partner workout is your choice how to split work but each station is a 90s interval. All scaling choices should allow high-effort of movement for big sets ie. OHS should be light.

Warm-up

Review All Metcon Movements
– Weighted Step-ups
– G2OH
– OHS
– Slamball

Metcon

B: Metcon (Time)

In teams of 2:
3 Rounds of 90s Stations:
1) Alternating Weighted Step-ups (35, 25 DBs) (24, 20)
2) G20H w. a plate (45, 25)
3) Overhead Squat (75, 55)
4) Calories on Bike
5) Partner Wheelbarrow
6) 90s OF REST

*Athlete choice of how to split work

L2: (30s, 20s) (20, 15) (25, 15) (65, 35)
L1: (Unweighted Step-ups) (20, 15) (15, 10) (35, 25 Goblet Squat)

Extra Credit

C: Metcon (No Measure)

5 Minutes of "Recovery" of your choice:
– Light Foam Rolling
– P. Breathing
– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes

Whiteboard:

Saturday, December 01, 2018

Male Clients