Public Whiteboard

Components

Metcon

Barbell Curl 21's

Settings

Workout

Burpees

Test: Today we are performing a max set of burpees in 60s. – Skill: After our ”test” we’ll spend 10 minutes on ONE Gymnastics weakness of your choice. This work should be 100% skill based. – Metcon: Use 50% of your max test (if you got 20 reps use 10) for the Metcon today for all rounds. All intervals should be executed with no issue

A: Metcon (No Measure)

Get thoroughly warm for burpee test. 10 minutes coaches choice

B: Metcon (AMRAP - Reps)

60 seconds max burpees

Strength/Skill

C: Metcon (No Measure)

10 minutes GOAT work.

Continue dialing in the skill you’ve been working on the past few weeks.

Metcon

D: Metcon (No Measure)

EMOM 20:
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)
Minute 3: 10/6 Strict Chin-ups
Minute 4: 15 SDHP (95, 65)

Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Chin-ups)
L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)

Accessory Work

E: Barbell Curl 21's

https://www.youtube.com/watch?v=ih_U-ChDJWE

Whiteboard:

Friday, December 28, 2018

Male Clients