Public Whiteboard

Components

Metcon

"Snatch Grip Sotts Press"

Snatch Drop

Metcon

"Dirty Water"

Settings

Workout

MONDAY 8.19.19

WU:

500M Row
Foam Roll
Hip Halo

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

*Barbell: 78% of 3-Rep Max Back Squat

STIMULUS
Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds

1: "Snatch Grip Sotts Press" (5 min to build to a moderate 3)

2: Snatch Drop (5 min to build to a moderate 3)

3: Metcon (Weight)

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

STIMULUS
This is a repeat from July 26, 2019 and the 3rd iteration of this complex
Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute
If you have done this piece before, aim to beat your last score
If you haven't done this before, a good starting place is around 60% of your 1RM Snatch
It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps

MC: "Dirty Water" (Time)

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

STIMULUS
One round for time on this simple, fast-paced workout
Choose distances and variations that allow you to complete the work in under 10 minutes
The rough time-line for each movement:
Double Unders: 2 Minutes Max
Run: 4 Minutes Max
Row: 4 Minutes Max

Whiteboard:

Monday, August 19, 2019

Male Clients