Public Whiteboard

Components

Back Squat

Split Jerk

Metcon

Settings

Workout

Wednesday, 4/13/22

A: Back Squat (4x5@50%+16.5#)

Back Squat

(15min)
TEMPO
3 second eccentric, 3 second isometric pause at bottom of the rep, then explode up

B: Split Jerk (1x2@85%+16.5#, Then drop set 1x2@(-22#))

Split Jerk

(15min)

C: Metcon (Time)

"Tiffany's Birthday"
For time,
4 rounds of
13 Deadlift 95/65
1 Squat Clean 95/65
9 Thruster 95/65
9 TTB
2 30ft Bear crawl

(13min)

HOME WOD

D: Metcon (AMRAP - Reps)

For total points,
5 rounds of
2min Run
1min Push up

1meter=1 point
1push up=10 points

E: Metcon (Time)

For time
3 rounds of
20 LATERAL SHOULDER RAISE
(Work at a moderately challenging weight. Perform 10 reps per arm OR 20reps total per set)
https://youtu.be/8Dct2dcro8E
60 second SINGLE LEG BALANCE DRILL
(Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor)
https://youtu.be/H7kwqiDc4kI

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A
1- Rear Body Kick -3- Rear low Kick - Lead Body Kick -Step back into Southpaw - Step back into Orthodox -1- 2

Combo Pt. B
1- 2- 3& Step to the side - 2-Weave under right - 2 - 3- 2-
Slip - 2 - Lead Body Kick

Kicks/Strikes
Round Kick Walking Back Kick
Round Kick Flying Back Kick

2: Kickboxing Pt. 2 (No Measure)

4 rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo Pt. A+B

3: Metcon (No Measure)

Target strikes
Bo staff

Whiteboard:

Wednesday, April 13, 2022

Male Clients