Public Whiteboard

Components

Reverse Crunch

TGU

Star Wars or Star Trek?

Settings

Workout

Monday 9/20/21 WOD

Warm-up

What you need:
Kettlebell

-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coaches Choice

Strength

1A: Reverse Crunch (4x 6-8)

(No measure)

1B: TGU (4x1 each side)

-pause at each position

(Record weight)

Alternate Options:
Reverse Crunch?
-Supine leg lift
-Sit up
Turkish Getup
-Half getup
-Glute bridge

Metcon

Star Wars or Star Trek? (Time)

Every 3 min x 6 rounds:
200m run
Goblet tall kneeling get up 4x each side alternating (53,35)
-rest remaining time in round

(Score slowest round)

Alternate Options:
Run?
-Row 250
-:30 jumping jacks +:30 mountain climbers
Goblet tall kneeling getup
-DB/Odd object tall kneeling getup
-Empty handed tall kneeling getup

Cool Down

*Coaches Choice

Whiteboard:

Monday, September 20, 2021

Male Clients