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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

ON AN 8:00 RUNNING CLOCK…

2 Sets
100m Run
8 Bootstraps
8 Cossack Squats
8 Push-Up to Pike

2 Sets
100m Run
8 Med Ball Squats
8 DB Strict Press
8 Alt. V-Ups

2 Sets
100m Run
8 Med Ball Thrusters
8 Pike Push-Ups
8 V-Ups

Strength

Back Squat (3-3-3-3*)

Back Squat

*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 MINUTES
7 Handstand Push-Ups*
21 Wall Balls (30/20)|(20/14)
35 Sit-Ups
400m Run

*Strict Preferred

(Score is Rounds + Reps)

KG WB: (14/9)|(9/6)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

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

Whiteboard:

Monday, April 04, 2022

Male Clients

1

Brad
Carnall

SBMetcon: 6:00 AM

1 x 3 @ 395 lbs

315-345-375-395

2

Andrew
Schreiner

SBMetcon: 3:30 PM

1 x 3 @ 315 lbs

3

Tony
Prado

SBMetcon: 6:00 AM

1 x 3 @ 285 lbs

Pretty easy

4

Evan
DeVore

SBMetcon: 5:00 AM

1 x 3 @ 265 lbs

5

Joseph
Nuccio

SBMetcon: 5:30 PM

2 x 3 @ 255 lbs

6

Ryan
Nesselroade

SBMetcon: 3:30 PM

1 x 3 @ 225 lbs

1x2 at 240

7

Austin
Murphy

SBMetcon: 8:00 AM

1 x 3 @ 215 lbs

8

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 3 @ 185 lbs

9

Craig
Cascio

SBMetcon: 7:00 AM

1 x 3 @ 175 lbs

125 145 165 175

9

Minesh
Patel

SBMetcon: 7:00 AM

1 x 3 @ 175 lbs

10

Scott
Waechter

SBMetcon: 3:30 PM

1 x 3 @ 145 lbs

Female Clients

1

Skye
Haddock

SBMetcon: 7:30 PM

1 x 3 @ 205 lbs

2

Carolina
Rodriguez ...

SBMetcon: 6:30 PM

4 x 3 @ 185 lbs

built to

2

Adrianna
Powers

SBMetcon: 9:00 AM

1 x 3 @ 185 lbs

2

Amanda
Glenz

SBMetcon: 6:30 PM

1 x 3 @ 185 lbs

hit 195 for one

2

Federica
Pena

SBMetcon: 9:00 AM

1 x 3 @ 185 lbs

2

Meghan
Nesselroade

SBMetcon: 3:30 PM

1 x 3 @ 185 lbs

3

Mel
Goodrich

SBMetcon: 8:00 AM

1 x 3 @ 175 lbs

4

Liva
Rivera

SBMetcon: 9:00 AM

1 x 3 @ 165 lbs

5

Breanna
Smith

SBMetcon: 6:30 PM

1 x 3 @ 160 lbs

6

Natasha
Briscoe

SBMetcon: 6:00 AM

1 x 3 @ 155 lbs

7

Cristy
Bartalo

SBMetcon: 5:00 AM

1 x 3 @ 145 lbs

7

Evelyn
deLelys

SBMetcon: 5:00 AM

1 x 3 @ 145 lbs

8

Aline
Teixeira

SBMetcon: 5:00 AM

1 x 3 @ 140 lbs

9

Rose-Agnes
Pardo

SBMetcon: 6:30 PM

4 x 3 @ 135 lbs

10

Julie
Murphy

SBMetcon: 7:00 AM

1 x 3 @ 125 lbs

10

Private

SBMetcon: 7:00 AM

1 x 3 @ 125 lbs

11

Beth
Baribault

SBMetcon: 9:00 AM

1 x 3 @ 115 lbs

12

Brittany
Giusto

SBMetcon: 4:30 PM

1 x 3 @ 105 lbs

13

Karin
Jones

SBMetcon: 5:00 AM

1 x 3 @ 100 lbs

14

Christine
Von Robke

SBMetcon: 6:00 AM

1 x 3 @ 95 lbs

15

Annika
Jones

SBMetcon: 5:00 AM

4 x 3 @ 65 lbs