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Components

Push Jerk

Split Jerk

Metcon

Settings

Workout

Hurricane

Warm-up

2 Sets:
15/12 Calorie Row
10 Box Jumps (with step down)
10 Scap Retractions
10 Ring Rows

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Push Jerk (3,2,2,1,1,1)

Push Jerk

- 3,2,2,1,1,1 (work to heavy single)
* Rest approximately 60 seconds between sets

How to approach the lifts:

Record your last 3 sets as 1 of your scores for load
Work up to a heavy single, but no misses.

Split Jerk (3,2,2,1,1,1)

Split Jerk

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
500/450m Row
15 Box Jumps (30/24)
10 Strict Pull Ups

Rx+:
AMRAP 15 Minutes
500/450m Row
15 Box Jumps (40/32)
15 Strict Pull Ups

STIMULUS and GOALS
Stimulus today is moderate intensity and steady pacing. Longer time domain of 15 minutes means we should plan a pace in order to keep intensity consistent across the entire workout.

WORKOUT STRATEGY & FLOW
Row: Pace should be around 70-80%. First round will definitely be the decider of what pace you should be able to keep. Breathe with every pull and relax the grip on the descent in.

Box Jump: Definitely a higher box height so be mindful coming off the row. Reps should be completed in singles (meaning no rebounding ) where we can use the hands to assist back down. Be explosive with every jump, pull the knees up high!

Strict Pull Ups: This will be the part of the workout where things slow down...and should.

*Quick turn around on the rest.

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

Whiteboard:

Tuesday, March 30, 2021

Male Clients