Public Whiteboard

Components

Squat Clean

Metcon

90/45/45 Plank

Settings

Workout

03Mar2015

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: Sampson, Super Rack, Front Squat Hold (30 sec.)

Strength & Skill

Squat Clean ([7.5.3] 5-5-5-3-3-3)

Squat Clean

Metcon

Metcon (4 Rounds for reps)

03Mar2015

In front of a clock, complete the following:

Minutes 0:00 - 3:00

   - Double Unders

Minutes 3:00 - 6:00

   - Push-Ups

Minutes 6:00 - 9:00

   - Power Cleans (115# / 85#)

Minutes 9:00 - 12:00

   - Kettlebell Swings (54# / 36#)

**Max Reps in the allotted time.
**Count reps in each three minute period as a round.

Homework

90/45/45 Plank (2 Rds.)

90 sec. Front
45 sec. Left
45 sec. Right

Whiteboard:

Tuesday, March 03, 2015

Clients:

Clients