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Wednesday 081920

Warm-Up

[GENERAL]
:30 Air Squats
:30 Sampson Lunges
:30 Squat Bridges

:30 Frog Hops
:30 Medicine Ball Deadlifts*
:30 Squats to Medicine Ball*

:30 Burpees
:30 Medicine Ball Push Press*
:30 Squats with Medicine Ball*
* Use a DB or KB if you don't have a Wall Ball.
Repeat Goblet Squats during the squatting pieces.

[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
* Use a PVC Pipe, Broomstick, or dowel if you don't have a barbell.

[MOBILITY]
1 Min. Downward / Upward Dogs
1 Min. Straddle Stretch

Conditioning

[PRACTICE]
1 Round:
200m Wt. Run
10 Medicine Ball Thrusters
5 Deadlifts

Metcon (AMRAP - Rounds and Reps)

"Shoot Your Shot"

18 Min. AMRAP:
200m Weighted Run
30 Medicine Ball Thrusters
200m Weighted Run
15 Deadlifts

* A full 200m Run counts as 1 rep. Bring the wall ball or a dumbbell with you on the run.

[SCALING]

RUN: 200m Run with no weight, Run with a DB/KB if you don't have a wall ball, 1 Min. Jog in home, 250m Row, 500m Bike.

THRUSTERS: Hold a DB by both ends or use a KB if you don't have a wall ball.

DEADLIFT: 1-Arm DB/KB Deadlifts (15/SIDE), Double DB/KB, Barbell (155/105).

Whiteboard:

Wednesday, August 19, 2020

Male Clients