Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Settings

Workout

Sunday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (5x5)

Front Squat

E2M

Metcon

Metcon (AMRAP - Reps)

EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Russian KB Swings 70/53

*Score is KB Swings only

Extra Credit

Metcon (No Measure)

Pause V Ups
3×10
:3-:5 Pause in hollow body position between reps
Feet and arms stay off ground through entire set

DB Prone Bench Row
4×15

Jumping Lunges
5 x20
Increase jump height as needed

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, May 31, 2020

Male Clients

Zach
Smith'

AM WOD 9:15

5 x 5 @ 155 lbs

Female Clients