Public Whiteboard

Components

Shoulder Press

Push Jerk + Split Jerk

Metcon

Settings

Workout

Wednesday, 1/20/21

Box WOD

A: Shoulder Press (Work up to a heavy single)

Shoulder Press

(10min)

B: Push Jerk + Split Jerk (4x(1+2)@65% of C&J)

(15min)
In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2.

Metcon

C: Metcon (3 Rounds for reps)

For max reps and load:
2minutes of HSPU
Rest 2min
2minutes of DU
Rest 2min
2minutes to find 1 rep max Back squat

(10min)

HOME WOD

a: Metcon (Time)

3 Rounds for time,
10 KB LATERAL LUNGE
(Work at a moderately challenging weight. Perform 10 reps on each side for 20 reps total per set.)
20 REVERSE LUNGES
(Alternate to complete all prescribed reps per set. Optional: Add resistance with dumbbells.)
60 SECOND SINGLE LEG
BALANCE DRILL
(Eyes closed, hold for time prescribed on EACH leg per set.)
https://youtu.be/H7kwqiDc4kI

b: Metcon (Time)

For time,
50 Push up
50 Broad Jump
50 Push up

c: Metcon (Time)

For time,
100 Superman

Whiteboard:

Wednesday, January 20, 2021

Male Clients