Public Whiteboard

Components

Clean and Jerk

Front Squat

Metcon

Settings

Workout

Wednesday, 1/6/20

Box WOD

A: Clean and Jerk (1x(2+1)@90%, Then 1x(2+1)@80%)

Clean and Jerk

(18min)
In week4, work to 90% of 1RM C&J for 1x2+1, Then decreaSe the weight by 10% for drop set 1x2+1

B: Front Squat (3 sec Pause, 1x1@Week3+5#. 1x1@(-10%))

Front Squat

(12min)
In week4, work to 1RM(apply target weight increase over week3). Then decrease the weight by 10% for Drop set 1x1

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
10 Power clean 95/65
10 Burpee Box jump 24/20"
15 Ab mat sit up

HOME WOD

a: Metcon (Time)

For time,
3 rounds of
50ft Bear Crawl
100ft OH Walking lunge
(Use any object that you have available to you, for most a single Dumbbell (30 - 50lbs) or Kettlebell will be perfect.)

b: Metcon (Time)

For time,
3 rounds of
50 Air squat
50 Sit up
50 Mountain Climbers

c: Metcon (Time)

100 Glute Bridge for time
(A glute band is not required. You can add resistance by holding a dumbbell or kettlebell on your hips. Take as little rest as possible to complete all prescribed reps!)
https://youtu.be/XnWyZfaazaY

Whiteboard:

Wednesday, January 06, 2021

Male Clients