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Metcon

"Ugly Sweater"

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Workout

FRIDAY 6.4.21

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1: Metcon (Weight)

Box Squat
On the Minute x 10:
2 Box Squats

Stimulus
All sets at 65% of 5RM Back Squat (up 5% from last week).
- This will be a back squat to a box.
- Set the box height 3" below parallel.

Today's Weight:

2: Metcon (Weight)

Dumbbell Lunge
4 Sets:
50-ft. Single Dumbbell Overhead Walking Lunge (2 Sets/Side)

Rest As Needed Between Sets

Stimulus
- 50 feet can be completed in 2x25-ft. sections or in 1 straight shot depending on the space you have access to.
- 1 Set = a full 50-ft. on one arm only. We'll complete 2 x 50-ft. on each arm for a total of 4 sets.
- We will repeat this next week with the goal of building upon this week.
- Record all 4 sets and weights used for each set.

MC: "Ugly Sweater" (Time)

2 Rounds For Time:
90/70 Calorie Row
70 Wallballs 20 / 14 lb
50 Power Snatches 75 / 55 lb
30 Burpee Box Jumps (24"/20")

Stimulus
- Conditioning Category: Pacer
- This a BIG 2 rounder. Pacing will be a big focus in this workout.
- The medball should be a weight you could complete 25+ wallballs unbroken when fresh.
- The barbell should be a very light weight. It should be something that you could complete 20+ power snatches unbroken when fresh.

Modifications
90/70 CALORIE ROW
- 70/50 Cal Assualt
- 70/50 Cal Ski
- 1,200m Run

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Whiteboard:

Friday, June 04, 2021

Male Clients