Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

3 Position Clean

Metcon

BAR MUSCLE UP

Metcon

Settings

Workout

MOD1759

Warm-up

15 min. Trainer´s choice.
Open door 20.12 advent calendar

Weightlifting

1: 3 Position Clean (12 min. to build up to a heavy complex.)

Pockets-Hang-floor

each complex ends with a split jerk.

WOD

2: Metcon (Time)

For Time:
3 Rounds:
10 Clean & Jerks 61/42,5//42,5/25kg
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Time Cap: 20 min.

Gymnastics

Core Starter
10 sec Dual KB Hollow Hold
10 sec Dual Kb Hollow Flutter kicks
10 sec Dual KB Hollow Rocks
30 sec REST

30 sec Dynamic Superman

4 Rounds

2: BAR MUSCLE UP

EMOM 20
1-3 Kipping
3-6 Pull UP (3-5 reps)
6-9 Hip to bar Pull Up (2-4 reps)
9-12C2b
13-15 Jumping Muscle Up

16-20 Try it

3: Metcon (AMRAP - Reps)

Christmas Throwdown Finale WOD
12 min Running Clock

MIn 1-6

For Time:
4 Rope Climbs
HS Walk
Buddy Lunge
4 Rope Climbs
HS Walk
Buddy Lunge
4 Rope Climbs
Hs Walk
Buddy Lunge

Min 7-12

5-4-3-2 Squat Snatch Syncro 60/40 40/25 (Shoulder to Overhead)
5-4-3-2 bar Muscle Up Syncro /burpee chest 2bar )

PUMPING IRON

Metcon (Time)

In teams of 2:
Each Partner does 15 Rounds!:
5 Bench Press @ 80%
16/12//12/8 Cal Row.
I Go You Go.

In teams of 2.

Time Cap: 40 min.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, 20, December 2018

Male Clients