Public Whiteboard

Components

Metcon

Settings

Workout

Little Miss Can't Be Wrong

Warm-up

2 Sets:
12/8 Calorie Assault Bike
8 Box Jumps with step down
4 single arm dumbbell thrusters (each side) (moderate)

Metcon

Metcon (4 Rounds for time)

4 Sets (1 Set every 5 Minutes)
15 Chest to Bar Pull Ups
12 Box Jump Over (24"/20")
9 Thrusters (95/65)

TARGET SCORE
Target Time each set: sub 3 Minutes

Time Cap each set: 4 minutes

*You need at least a minute rest each time!

STIMULUS and GOALS
This is a sprint workout so go FAST but MOVE WELL!!!

You have plenty of recovery built in

WORKOUT STRATEGY & FLOW
Chest to bar: these are ideally unbroken in bigger sets, but just keep moving if you need to break them up.

Box Jump-Overs: aim to keep these at a consistent pace. Use the step out and back in method for settling into a pace.

Thrusters: These are the end of the round, go for broke and just hang on to the bar for the set of 9.

Accessory Work

Metcon (No Measure)

12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)
3x6-10 Arnold press (Moderate/Heavy)
3x12 Rear Dumbbell Delt raises (Moderate)

Whiteboard:

Friday, June 11, 2021

Male Clients