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Tempo Back Squat

Jellybeans

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Workout

WOD - Thu, Sep 19

Warm up

1. World's greatest stretch: Lunge w/ reach & rotations x 10 ea.
2. Rig assisted deep squat hold x 30sec
3. Rig assisted table tops x 30 sec.
4. Hip airplanes x 10 ea.
5. Hip CARS x 10 ea.
6. Rotational lunge x 8 ea.
7. Dead hang 2 x 20-30 sec
8. BB warm up

Weightlifting

Tempo back squat 3-3-1-1
5X5
*Superset w/bulgarian split squats 6/6

Tempo Back Squat

Jellybeans (10 Rounds for calories)

:30 max calories on bike
Rest 1 minute then rinse and repeat

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

Whiteboard:

Thursday, September 19, 2024

Male Clients

1

Colton
Ketcherside

3:30PM Open gym

5 x 5 @ 225 lbs

2

Will
Douglas

9:30AM WOD

5 x 5 @ 215 lbs

3

Jared
Van Anne

3:30PM Open gym

5 x 5 @ 205 lbs

4

Brett
Millaway

4:30PM WOD

5 x 5 @ 195 lbs

5

Mark
Mayfield

12:00PM WOD

5 x 5 @ 185 lbs

5

Sean
Armstrong

6:00AM WOD

5 x 5 @ 185 lbs

6

John
Singleton

6:00AM WOD

5 x 5 @ 165 lbs

7

Sam
Steffen

7:00am Open gym

5 x 5 @ 155 lbs

8

Kevin
Jones

9:30AM WOD

5 x 5 @ 145 lbs

9

Brett
Farson

6:00PM WOD

5 x 5 @ 135 lbs

9

Gary
Kupferle

6:00PM WOD

5 x 5 @ 135 lbs

10

Joe
Malat

12:00PM WOD

5 x 5 @ 95 lbs

11

Keaton
Suellentrop

9:30AM WOD

5 x 5 @ 75 lbs

12

Sandesh
Panchal

6:00PM WOD

4 x 5 @ 145 lbs

15lb Bulgarian Split Squats

Female Clients

1

Melissa
Travers

6:00PM WOD

5 x 5 @ 105 lbs

2

Karissa
Feeler

9:30AM WOD

5 x 5 @ 75 lbs

2

Kristina
Stapleton

7:00am Open gym

5 x 5 @ 75 lbs

3

Ann
Marie Dale

6:00AM WOD

5 x 5 @ 50 lbs

4

Amanda
Wolkowitz

6:00PM WOD

5 x 5 @ 45 lbs

4

Hannah
Wolkowitz

6:00PM WOD

5 x 5 @ 45 lbs

5

Joan
Barnidge

6:00PM WOD

5 x 5 @ 35 lbs

35 glblet

6

Rebecca
Heinz

12:00PM WOD

5 x 5 @ 25 lbs

7

Erin
Beishir

4:30PM WOD

4 x 5 @ 105 lbs

7

Chris
Klaus

9:30AM WOD

3 x 5 @ 75 lbs

65,65,75,75,75