Public Whiteboard

Components

Weighted Dips

Metcon

Settings

Workout

Skilled Gymnastic WOD

Warm-up

200m Run
10 Burpees
15 Air Squats
15 Banded Low Ext. Rotations / side
20 Banded Pull Aparts
1:00 Calf Stretch / side
10 Scap Pull-ups
15 Banded Face Pulls
15 Banded Ext. Rotations w/ Press
10 PVC Passes
15 Push-ups
5 Big Kips
1:00 Squat Sit (as low as you can, work on mobility)

Strength

Weighted Dips (5-5-5-3-3-3)

12 minutes
Don't take this to a max. If unable to perform weighted dips, you will perform 6x5 assisted dips at a moderately difficult manner.

Metcon

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP of:
3 Bar Muscle-ups
6 Handstand Push-ups
9 Toes-to-bar
12 Pistols (6 per leg)

This is a high level skill gymnastics workout, so your scale should reflect the most difficult movement in the progression you can achieve.

Subs for 3 Muscle-ups: 3 Ring Rows into Dip ("seated" muscle-up) >> 6 Strict Pull-ups >> 6 Ring Rows
Subs for 6 HSPU: 6 Abmat HSPU >> 6 Abmatx2 HSPU >> 6 DB Z-Press
Subs for 9 T2B: 9 Toes-near-bar >> 9 Knees-to-Elbows >> 9 Big Kips >> 9 V-Ups
Subs for 12 Pistols: 12 Lunges holding back foot off the floor >> 12 Pistols to a box (limit ROM) >> 24 Air Squats

Whiteboard:

Monday, December 31, 2018

Male Clients