Public Whiteboard

Components

Push Press

Metcon

Settings

Workout

Thursday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Press (4)

Push Press

E3M

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) strip it down about 20-30% for 85% and go max effort set.

Score is set 3/4

**SUPERSET with;
6-8 HEAVY DB Bent Over Rows (ea. arm)
immediately into;
50 Double Unders

Metcon

Metcon (AMRAP - Reps)

The Meat Man (AMRAP - Rounds and Reps)
10min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 push Jerks 155/110
Can you get back to the air squats!?

Scale Accordingly

Extra Credit

Metcon (Time)

9 Rope Climbs
Rest 3:00
6 Rope Climbs
Rest 2:00
3 Rope Climbs
On a standard 15′ rope, many of you may not actually need to jump to make it to the top in two pulls. If this is the case, then that means you should be experimenting with "touch and go" climbs. Not needing to jump is valuable information that can help keep your heart rate down when rope climbs are part of a conditioning piece.

Whiteboard:

Thursday, September 12, 2019

Male Clients