Public Whiteboard

Components

Split Jerk

Metcon

Settings

Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Split Jerk (5x5)

Split Jerk

E2M

Split Jerk
5×5 @ 65%+

Take the opportunity to move like a pro while the percentage are light. If you build quality movement it will reward you when the weights get heavy or you’re looking for a PR.

Metcon

Metcon (Time)

"Mini Pennies"
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200M
12 Minute Cap
*More Options:
Less weight on Squat Cleans

Scale Accordingly

Extra Credit

Metcon (No Measure)

4 Rounds
16 S-Arm DB OH Lunge Steps AHAp 50/40
25 Hollow Body Rocks

and

Reverse Hyper
3×10 @ 50% 1RM Back Squat

Whiteboard:

Wednesday, August 21, 2019

Male Clients