Public Whiteboard

Components

Metcon

Clean and Jerk

Settings

Workout

Insane in the Brain

Warm-up

Cardio Prep:
Row 1:00 easy
Bike 1:00 easy
Bike :30 moderate/fast
Row :30 moderate/fast
Row :15 fast
Bike :15 fast
Bike 1:00 easy

*MetCon is first today, short warmup. We will get started 10 minutes after class start time.

Metcon

Metcon (3 Rounds for time)

Every 8:00 x 3 sets:
15-12-9 (12-9-6)
Calorie Row
Calorie Assault Bike

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes ;)

STIMULUS and GOALS
Stimulus today is high intensity. You will be performing the rep scheme for 3 separate sets (3 separate scores).
*Goal is to aim for similar scores across rounds or slightly faster for each round.

Goal for both Machines and scaling points.
15/12 Cals: 60
12/9 Cals: 45 seconds
9/6 Cals: 30 seconds

Weightlifting

Clean and Jerk (3x3 (with dip) then 3x1)

Clean and Jerk

Every :90 (Building across ALL 6 sets)

Power Clean + Jerk Dip + Jerk:
- (1+1+1) x 3 working sets

directly into...

Power clean + jerk:
- 3x1 Working sets.

Whiteboard:

Tuesday, May 25, 2021

Male Clients