Public Whiteboard

Components

Tempo Front Squat

Metcon

Settings

Workout

WOD

QOD

"Champions aren't made in the gyms. Champions are made from something they have deep inside them - a desire, a dream, a vision." -Muhammad Ali

Warm-up

:20 Ankle Stretches
:20 Olympic Wall Squat
:20 Couch Stretch
:20 Front Rack Stretch
5 Slow Air Squats
Then, 2 Rounds:
20 Single or Double Unders
6 Stationary Lunges (3 each leg)
Then, w/ empty barbell:
5 Elbow Rotations
5 Hang Power Cleans
5 Front Squats

Weightlifting

Tempo Front Squat (5 x 2)

4 sec descent, 2 sec in the hole, 3 sec ascent

Metcon

Metcon (AMRAP - Rounds and Reps)

With a partner, you go, I go, reps are total reps (divide as needed):
24 min AMRAP:
12 Power Cleans
24 Cal Bike
48 Double Unders
400m Med Ball Carry (one partner holds Med Ball)

Weight on Power Cleans and Med Ball should be moderate/heavy. Record weight of each in notes.

Mobility

Ankle Stretches, Couch Stretch, Olympic Wall Squat

Whiteboard:

Thursday, December 19, 2019

Male Clients