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Components

Half-Kneeling Landmin ...

Metcon

Settings

Workout

Holy Diver

Warm-up

2-3 Sets:
1 Minute Row (start easy and build intensity each round)
5 inchworms
10 lateral box step ups
10 Cossack Squats (each side)

Weightlifting

Half-Kneeling Landmine Press (5 x 8 (each arm))

Complete 5 sets of 8 reps on each arm.

*In between sets, complete :30 Handstand Hold OR DB Overhead Hold.

https://www.youtube.com/watch?v=ORoOn93dnh4&t=9s

Metcon

Metcon (Time)

For Time:
3-6-9-12-9-6-3
Double DB Front Squats (50/35)
Burpee Box Jump Over (24"/20")

TARGET SCORE
Target Time: 10 Minutes

Time Cap: 12 minutes

STIMULUS and GOALS
This is a moderate/hard effort stimulus that is simply a grind. It's a classic crossfit couplet style workout designed to keep you moving fast throughout.

WORKOUT STRATEGY & FLOW
Double DB FS: Pick a pace that you can keep moving at. No long breaks here!

Burpee box jump overs: consistency is key here. Pick a pace that you can keep moving at with little to no breaks. We recommend quick step up burpees.

Whiteboard:

Wednesday, July 28, 2021

Male Clients