Public Whiteboard

Components

Front Rack Box Squat

Metcon

5 Minutes of P. Breathing

Settings

Workout

Constant Continuous Work

– Strength: Today’s strength will be box squats with the barbell in the front rack position. Perform 8 sets of 3 repetitions at 60-65% of your 1RM Front Squat. This will be done on the minute. – Metcon: Today we will be working in 5-minute increments with the following movements: Russian KBS (eye level), Turkish get ups, sled pushes, and single arm farmer carries. Alternate sides on the farmer carry to work both sides evenly. TGU weight is lighter than the weight used for the RKBS for most people. Select a weight which will allow for 5 minutes of continuous work for each movement

Warm-up

7 Minutes of General Movement:
– 400m Jog, 500m row, a combination of lunges, skips, jumps, shuffle, x-band walks, ect.
*This is basic movement to increase core temperature. Get creative and make this your own
Then,
5 minutes complete review of the Turkish Get Up (start with lightweight or BW and gradually increase in weight if form allows)

Strength/Skill

B: Front Rack Box Squat (8 x 3 @60-65% of 1RM FS (12/17), every 60s)

– Parallel Box (15-16")
– 3-4 "ramp-up" sets prior to starting the clock. This done as an EMOM.
– Slightly wider stance than normal.
– If no recent 1RM, go by feel and make sure folks are fast off the box.

Metcon

C: Metcon (AMRAP - Reps)

5 Minutes of:
Russian Swings (70, 53)
Rx+: (Band Resisted Russian Swings)

5 Minutes of:
TGU (athlete choice of weight)

5 Minutes of:
Sled Push x 100 ft. intervals (moderate weight) (or max calories Row, Bike or Ski Erg) (100ft = 1 Rep)

5 Minutes of:
Single Arm Farmer Carry (70, 53) (Alt. sides evenly)
(100ft = 1 Rep)

Extra Credit

D: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

Whiteboard:

Thursday, March 21, 2019

Male Clients