Public Whiteboard

Components

Bench Press

Metcon

"Power Wheels"

Settings

Workout

WEDNESDAY 11.27.19

* THANKSGIVING WEEK SCHEDULE Wednesday (11.27): Regular Class Schedule. 7:30pm On Ramp canceled. Thanksgiving (11.28): Doors open at 9:00am- WOD at 9:30am. All other classes canceled. Friday (11.29): 9:30am- WOD Noon- WOD 4:30pm- WOD Saturday (11.30) 8:00am- WOD 9:00am-10:00am- Open Gym and On Ramp. Sunday (12.1) 10:00am-12:00pm- Open Gym

WU:

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

STIMULUS
Second iteration of this series, aiming to improve from last week.
When we say improve, this translates to improved mechanics. If we improve on the loading as well, that's awesome, but, it comes second to the quality of the movement.

1: Bench Press (Build to a heavy 5)

Bench Press

2: Metcon (Weight)

3-Pause Power Snatch + Power Snatch

On the 2:00 x 5 Sets:
1 "3-Pause" Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

MC: "Power Wheels" (3 Rounds for reps)

AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

EC: Metcon (No Measure)

EXTRA CREDIT:
Body Armor
3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold

Rest 1:30 Between Sets

STIMULUS
90 seconds of work and 90 seconds of rest in this midline focused body armor piece
Move right from one movements to the next and rest 1:30 following the superman hold
We'll accumulate 30 seconds at each movement instead of just rotating on the :30
**Front Plank Hold: **Go From Elbows or Hands
**Overhead Squat Hold (Bottom): **Weight as Desired, But Should Be Unbroken

Whiteboard:

Wednesday, November 27, 2019

Male Clients