Public Whiteboard

Components

Metcon

Barbell Curls

Settings

Workout

Field Day

– Field Day: Today you have the chance to perform the first 4 tests in an order you choose as well as an AMRAP with a partner where each athlete completes a full round at a time. This should be high-effort piece so go light so you can move fast. Keep track of the scores of all tests.

Warm-up

Dynamic Warm-up

Metcon Prep

Review all tests + Warm-up/Set-up for AMRAP

Metcon

C: Metcon (Time)

5 Stations of:
1) Max Broad Jump x 3 Attempts
2) Max Burpees in 2 Minutes
3) Max Air Squats in 2 Minutes
4) Max Push-ups in 2 Minutes
5) AMRAP 8 with a partner of:
5 Calorie Bike
5 Power Snatch (95, 65)
5 OHS (95, 65)
*1 Athlete Completes a full round at a time.

L3: (75, 55)
L2: (65, 35)
L1: (35, 25 Russian Swing, Goblet Squat)
*Alternate Option
5 Cal Bike = 5 Cal Ski Erg OR 10 Cal Row OR 100m Run OR 10 Burpees

Extra Credit

D: Barbell Curls (2 x 30 w/ empty bar. Rest 60s.)

Whiteboard:

Saturday, December 15, 2018

Male Clients