Public Whiteboard

Components

Cindy

Settings

Workout

Revisiting an Old Benchmark

Warm-up

400m Run
10 Scap Pull-ups
10 Inchworms
20 Banded Face Pulls
50 ft. Banded Monster Walk
50 ft. Banded Reverse Monster Walk
5 Big Kips
10 Sit-ups
10 Banded Low Ext. Rotations / side
5 Pull-ups
5 Push-ups
10 Air Squats

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

11 rounds and 3 reps – Fitness Level 0 – Beginner athlete
12 rounds and 8 reps – Fitness Level 25 – Beginner athlete
13 rounds and 23 reps – Fitness Level 50 – Average athlete
16 rounds and 28 reps – Fitness Level 75 – Average athlete
19 rounds and 19 reps – Fitness Level 90 – Advanced athlete
21 rounds and 22 reps – Fitness Level 95 – Advanced athlete
24 rounds and 15 reps – Fitness Level 98 – Elite athlete
27 rounds and 30 reps – Fitness Level 100 – Regional athlete

Mobility

Metcon (No Measure)

2 min Lacrosse Ball Smash Front Delt / side
1 min Banded Lat Stretch / side
2 min Foam Roll Quads

Whiteboard:

Saturday, December 21, 2019

Male Clients