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Components

Metcon

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Workout

Monday

Warm-up

1 ROUND
100m Run
10 Single DB Front Squats
5 Up-Downs over DB

Into ...

1 ROUND
100m Run
10 Single DB Push Press
5 Burpees over DB

Into ...

1 ROUND
100m Run
10 Single DB Thrusters
5 Burpees over DB

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
400m Run
20 Single DB Thrusters
10 Burpees Over DB

(Score is Rounds + Reps)

Workout - HOME

Optional Finisher

Metcon (No Measure)

2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists

(No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, March 30, 2020

Male Clients

Female Clients

Nikki
Slaugh

8:30 AM WOD (Daycare)

2 + 26

25# Db. Single arm 10+10

Beckie
Douglas

6:30 PM WOD

2 + 4

Lexi
Moore

8:30 AM WOD (Daycare)

3 + 0

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

2 + 3

15# (both arms), did not jump over DB

Alva
Lopez

Open Gym 9:30am

2 + 1

Finished 3rd round run only

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

2 + 1

20#DB

Stephanie
Nix

8:30 AM WOD (Daycare)

2 + 1