Public Whiteboard

Components

Metcon

Max KB Swings

Settings

Workout

02.28.18

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Skills

SDHP

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.

Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

Men: 75 lb.
Women: 55 lb.

Challenge

Max KB Swings (2 attempts for max reps)

Max Unbroken KB Swings 55/35#

*KB must come above your eyebrows

Whiteboard:

Wednesday, February 28, 2018

Male Clients