Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

Monday, January 24th 2022

A. General
-1min Row @ increasing intensity
-30s deep squat T spine rotations
-30s tall box jumps

B. Mobility
Rotating 90/90 Hip stretch
60sec

C. Activation
2 sets @empty bar
-7 Front rack elbow rotations
-7 Tempo Front Squats @4sec down
-14 Wall Balls

Strength

A: Front Squat

Front Squat

Every 90 sec for 12 minutes
3 Paused Front Squats * @70%
*1 second pause at bottom

Score: Weight used across each set

Scaling options
Beginner
3 Reps @ Build To Moderate

Intermediate & COMP
As written

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 mins
12 Cal Bike/Ski/Row
12 BB Thrusters 95/65#
12 Bar facing burpees

Score: rounds + reps

Scaling options
Beginner
8 Cal Bike/Ski/Row
8 BB Thrusters @light
8 Burpees

Intermediate
10 Cal Bike/Ski/Row
12 BB Thrusters @ 75/55#
10 Bar Facing Burpee

COMP
Every 3 minutes for 12 minutes
12 Cal Ski
12 BB Thruster @135/95 lbs
12 Burpee Box Jump over @ 24/20"

Extra Accessory

Metcon (No Measure)

4 rounds for quality
10 Barbell Hip Thrusts
30 sec/side Side plank

Goal: Post chain prehab

-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.

Whiteboard:

Monday, January 24, 2022

Male Clients