Public Whiteboard

Components

Metcon

Settings

Workout

The Cell Gym 03.07.18

Warm-up

Matt Chan

- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

Skills

Thruster

Metcon

Metcon (Time)

5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 75 lb.
Women: 55 lb.

Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters

Men: 45 lb.
Women: 35 lb.

Whiteboard:

Wednesday, March 07, 2018

Male Clients