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Components

Front Squat

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

2 Sets:
5/5 Side Lunges
5 Bootstrappers
10 Good Mornings

into...

2 Sets:
5 Front Squats
5/5 Groiner Stretch
5/5 Elbow Punches

Strength

Front Squat (3-3-3-3)

4 Sets
Build to a Heavy 3-reps

-Strong front rack position.
-Focus on Mid Line Stabilization.

Front Squat (3-3-3-3)

4 Sets
Build to a Heavy 3-reps

-Strong front rack position.
-Focus on Mid Line Stabilization.

Workout

Metcon (5 Rounds for calories)

EMOM X25 MIN
MIN 1: 15 KB Russian Swings (70/53)|(53/35)
MIN 2: Max Calories (Row or Bike)
MIN 3: 15 Wall Ball Shots (20/14)
MIN 4: 20-25 Sit Ups
MIN 5: 12-14 Alt. Hang DB Power Clean (50/35)|(35/25)

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

Whiteboard:

Wednesday, May 18, 2022

Leaderboard

Men's Front Squat
Sergio Hernandez	05/18/2022	1 x 3 @ 275 lbs
andres parraga	05/18/2022	1 x 3 @ 275 lbs
andres parraga	05/18/2022	1 x 3 @ 275 lbs

Women's Front Squat
Andreina Romero	05/18/2022	1 x 3 @ 155 lbs
Mayara Silva	05/18/2022	1 x 3 @ 140 lbs

Male Clients

1

andres
parraga

12:00 PM GYM CLASS

1 x 3 @ 275 lbs

1

Sergio
Hernandez

6:00AM GYM CLASS

1 x 3 @ 275 lbs

2

Carlos
Lara

7:30AM GYM CLASS

1 x 3 @ 235 lbs

3

Dario
Arria

4:30 PM GYM CLASS

1 x 3 @ 225 lbs

3

Jason
Burg

6:00AM GYM CLASS

1 x 3 @ 225 lbs

4

Roger
Ferreira Alves

7:30AM GYM CLASS

1 x 3 @ 215 lbs

5

Jorge
Correa

7:30AM GYM CLASS

1 x 3 @ 175 lbs

6

Gabe
Mendes

7:30AM GYM CLASS

1 x 3 @ 165 lbs

7

Zachary
Delgado

12:00 PM GYM CLASS

1 x 1 @ 185 lbs

Female Clients

1

Laurent
Fereira

12:00 PM GYM CLASS

1 x 3 @ 175 lbs

2

estefania
acevedo

5:45PM GYM CLASS

1 x 3 @ 140 lbs

2

Mayara
Silva

7:30AM GYM CLASS

1 x 3 @ 140 lbs

3

Maria
Marin

7:30AM GYM CLASS

1 x 3 @ 0 lbs

Floja

3

Luana
Silva

4:30 PM GYM CLASS

1 x 1 @ 195 lbs