Public Whiteboard

Components

Power Clean

Metcon

Settings

Workout

Monday, December 14th

Warm-up

2min Bike or Row
-then-
2 Sets
10 Push Ups
12 Kip Swings
15 Banded Overhead Squats
30 sec Plank Hold

Strength

Power Clean

1 High-Hang PS + 1 PS
1 Complex Every 75 seconds x 10 sets
Build to a tough set
Start at 70%
Drop & reset

*Note: The high hang is from the hip. Extend!!!

Metcon

Metcon (Time)

"Jillian Michaels"
1-10
Burpees to a 6" Target
10-1
Box Jump Step Downs @ 24/20

*Scale to No push up burpees to keep intensity high

-5min rest-

Metcon (Time)

"Jillian Michaels in reverse"
10-1
Burpees to a 6" Target
1-10
Box Jump Step Downs @ 24/20

*Scale to No push up burpees to keep intensity high

*20min cap including rest

Accessory work

Mobility
spend 10-15mins stretching

Whiteboard:

Monday, December 14, 2020

Male Clients