Public Whiteboard

Components

Metcon

"Hot Sauce"

Settings

Workout

MONDAY 7.22.19

WU:

500M Row
Foam Roll
Hip Halo

1: Metcon (Weight)

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Week #1 - 60%
Week #2 - 63%
Week #3 - 66%
Week #4 - 69%

2: Metcon (Weight)

"On the 2:00" x 5 Sets:
1 Hang Snatch High Pull
1 Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch

Set #1 - 60%
Set #2 - 65%
Sets #3+4+5 - 70%

"Hot Sauce" (4 Rounds for reps)

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Whiteboard:

Monday, July 22, 2019

Male Clients