Public Whiteboard

Components

Floor Press

Bobby Axelrod

Metcon

Settings

Workout

Sept 21

Warm-up

A: Metcon (No Measure)

5 Minutes of Dynamic Warm-up then with a barbell, a band, and wallball

3 Rounds of:
5 Yoga Push-ups
5 Push Press
5 Wallballs
25 Banded Pull-aparts
Rest as needed.

Strength/Skill

B: Floor Press (1RM. Rest 2:00)

Floor Press

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Metcon Prep

C: Metcon (No Measure)

2 Sets of:
5 Push press
5 T2B
10 Wallballs

Metcon

D: Bobby Axelrod (Time)

For time:
21-15-9
Push Press (135, 95)
T2B
*33 UB Wallballs after each set (20, 14) (10’, 9’)
*If you break during your wallballs Complete 10 Burpees on the spot

L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

15:00 Cap

Extra Credit

E: Metcon (Weight)

DB Rollback Tricep Extensions:
3 x 15. Rest 60s.
*Can be done on the floor or a bench

~ https://www.youtube.com/watch?v=WyUdVFNw2EI&feature=youtu.be

Whiteboard:

Friday, September 21, 2018

Male Clients