Public Whiteboard

Components

"Lock Ness Monster"

Metcon

Settings

Workout

WEDNESDAY 12.9.20

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MC: "Lock Ness Monster" (Time)

"Loch Ness Monster"
For Time:
50 Wallballs
50 Box Jumps
50 Wallballs
*On the Minute - 5 Deadlifts

Wallball - 20 / 14 lb
Box Jumps - 24"/20"
Deadlift - 225 / 155 lb

Workout starts with the Deadlifts. 12:00 Time Cap.

Stimulus
- To include the start of the workout, every minute starts with the 5 deadlifts.
- In time remaining, we chip away at the above totals (wallball/box/wallball).
- Stimulus calls unbroken deadlifts throughout, so let's choose a moderate load that we could cycle for 25+ reps when fresh.

2: Metcon (Weight)

Barbell Cycling
On The Minute x 7:
Minute 1 - 7 Hang Squat Cleans + 1 Push Jerk
Minute 2 - 6 Hang Squat Cleans + 2 Push Jerks
Minute 3 - 5 Hang Squat Cleans + 3 Push Jerks
Minute 4 - 4 Hang Squat Cleans + 4 Push Jerks
Minute 5 - 3 Hang Squat Cleans + 5 Push Jerks
Minute 6 - 2 Hang Squat Cleans + 6 Push Jerks
Minute 7 - 1 Hang Squat Clean + 7 Push Jerks

Stimulus
Percentage based on 1RM Clean and Jerk
Weight - 55% of 1RM

- Weight is fixed throughout at 55% of our 1RM.
- The sets do not *need* to be unbroken, but recognize that each set can take about half the allotted minute.
- Expect the metabolic demand here, as it will arrive... and we are after it.

EC: Metcon (No Measure)

EXTRA CREDIT:
Body Armor
3 Giant Sets:
9 Bulgarian Split Squats (left)
9 Bulgarian Split Squats (right)
Max Strict Ring Dips
Rest as needed between sets.

Stimulus
- Bulgarian Split Squats: Elevate the back leg, and hold the dumbbells at the hang. Let's build over the three rounds, but keep the sets unbroken (9 each side).
- Ring Dips: Max effort set here, but let's choose a "difficulty" (banding as required), to complete *at least* 5 unbroken reps.

Whiteboard:

Wednesday, December 09, 2020

Male Clients