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Metcon

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Workout

Julian 108

WOD - FBCF

Metcon (Time)

Rx+ - Full Octane
100 Double-unders
500 m Row
100 Double-unders
500 m Row
100 Double-unders
500 m Row

Rx - Unleaded
100 Double-unders
400 m Run
100 Double-unders
400 m Run
100 Double-unders
400 m Run

WOD - Home Gym

Metcon (AMRAP - Rounds and Reps)

Climb the Ladder for 12:00:
2 Dumbbell Power Cleans
2 Dumbbell Thrusters
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders

*Use Two DB if you have them if not use Single DB.

Continue to add (2) reps per round.

No Measure
5 Sets:
1 Squat Complex
Rest :30s between

1 Squat Complex:
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats

Following, Not for Time:
20 Slow Cossack Squats (10 per side)

https://youtu.be/dwGmf49t720

WOD- Bodyweight Home

Metcon (AMRAP - Rounds and Reps)

Climb the Ladder for 12:00:
2 Dumbbell Power Cleans
2 Dumbbell Thrusters
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders

*Use Two DB if you have them if not use Single DB.

Continue to add (2) reps per round.

No Measure
5 Sets:
1 Squat Complex
Rest :30s between

1 Squat Complex:
5 Bottom Range Squats
5 Full Range Squats
5 Full Range Jumping Squats
5 Max Height Jumping Squats

Following, Not for Time:
20 Slow Cossack Squats (10 per side)

https://youtu.be/dwGmf49t720

Whiteboard:

Friday, April 17, 2020

Male Clients