Public Whiteboard

Components

Hang More RX

Hang More INTERMEDIATE

Hang More BOOTCAMP

Settings

Workout

CF 03/25/19

Partner Warm-up [JJ]

One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2.

7 MINUTE WARM-UP

1. 10 Alt S/A KB Swing (R)
2. 10 KB Deadlift
3. 10(ttl) KB Clean
4. 10 Tuck Jump

Hang More RX (Time)

12-9-6
Hang Clean (135/95)
Box Jump (20/20)

9-7-5
Hang Clean (155/105)
Box Jump (24/20)

7-5-3
Hang Clean (185/125)
Box Jump (30/24)

SCORE = Final end time

Hang More INTERMEDIATE (Time)

12-9-6
Hang Clean (85/55)
Box Jump* (20/12)

9-7-5
Hang Clean (95/65)
Box Jump (24/16)

7-5-3
Hang Clean (115/75)
Box Jump (30/20)

SCORE = Final end time

*Ladies, use stacked plates for box
12" = 3-45lb Plates

Hang More BOOTCAMP (Time)

12-9-6
MB Power Clean
Box Jump*

9-7-5
MB Power Clean (Heavier)
Box Jump*

7-5-3
MB Power Clean (Heavier)
Box Jump*

SCORE = Final end time

*Box Jump should be an easy height where you can move fast and NOT MISS

Stretching Stations

EXTENDED WARM-UP/COOL-DOWN
Take this time to get serious about your stretching and mobility.

4 MINUTES AT EACH STATION:
   - Rollers
   - Balls
   - Bands
   - PVC

Whiteboard:

Monday, March 25, 2019

Male Clients