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Back Squat

Metcon

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Workout

Tuesday

Warm-up

EMOM x 6 MINUTES
MIN 1 - 100m Run @ Mod Pace + Max Alt. Lunges
MIN 2 - 10 Scap Pull-Ups + Max Ring Rows
MIN 3 - 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 - 100m Run @ Mod Pace + Max Air Squats
MIN 5 - 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 - 10 Scap Push-Ups + Max Hand Release Push-Ups

Strength

Back Squat (1x5 / 1x3 / 1x1+*)

Back Squat

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*After every Two Rounds, complete a 200m Run.

(Score is Rounds + Reps)

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

Whiteboard:

Tuesday, May 24, 2022

Male Clients

1

Kyle
Schindler

SBMetcon: 5:30 PM

1 x 10 @ 315 lbs

2

Brad
Carnall

SBMetcon: 6:00 AM

1 x 7 @ 375 lbs

5@295, 3@335, 7@375

3

Patrick
Brady

SBMetcon: 8:00 AM

1 x 8 @ 225 lbs

4

Evan
DeVore

SBMetcon: 9:00 AM

1 x 5 @ 275 lbs

5

Joseph
Nuccio

SBMetcon: 5:30 PM

1 x 4 @ 285 lbs

230,255,285

6

Drew
Austin

SBMetcon: 6:30 PM

1 x 3 @ 355 lbs

6

Victor
Castaner

SBMetcon: 6:30 PM

1 x 3 @ 355 lbs

7

Austin
Murphy

SBMetcon: 8:00 AM

1 x 4 @ 250 lbs

5@200, 3@225

8

Allen
Turner

SBMetcon: 9:00 AM

1 x 3 @ 315 lbs

9

Jozsi
Popper

SBMetcon: 6:30 PM

1 x 4 @ 225 lbs

10

Piyush
Koria

SBMetcon: 5:00 AM

1 x 3 @ 205 lbs

10

Ryan
Higgins

SBMetcon: 9:00 AM

1 x 3 @ 205 lbs

Not enough time to finish. Felt light.

11

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 3 @ 195 lbs

12

Scott
Cochran

SBMetcon: 9:00 AM

1 x 2 @ 205 lbs

150,165,205

13

Minesh
Patel

SBMetcon: 7:00 AM

1 x 1 @ 195 lbs

Female Clients

1

Lauren
Bettencourt

SBMetcon: 6:30 PM

1 x 7 @ 185 lbs

2

Carolina
Rodriguez ...

SBMetcon: 6:30 PM

1 x 7 @ 175 lbs

3

Rose-Agnes
Pardo

SBMetcon: 6:30 PM

1 x 6 @ 160 lbs

4

Catherine
Sholtez

SBMetcon: 5:00 AM

1 x 6 @ 155 lbs

115, 125,

5

Danielle
Walsh

SBMetcon: 9:00 AM

1 x 4 @ 205 lbs

170,190,205

6

Beth
Baribault

SBMetcon: 9:00 AM

1 x 5 @ 155 lbs

7

Skye
Haddock

SBMetcon: 6:30 PM

1 x 3 @ 250 lbs

8

Amanda
Schindler

SBMetcon: 5:30 PM

1 x 6 @ 110 lbs

9

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 4 @ 155 lbs

5th rep not below parallel

10

Cristy
Bartalo

SBMetcon: 5:00 AM

1 x 4 @ 145 lbs

115,130

11

Yari
Colon

SBMetcon: 4:30 PM

1 x 3 @ 145 lbs

12

Private

SBMetcon: 6:30 PM

1 x 3 @ 130 lbs

13

Natalya
Colmenares

SBMetcon: Noon

4 x 5 @ 75 lbs

5@45 5@55 5@65 5@75

14

Sajana
Bajracharya

SBMetcon: 5:00 AM

1 x 3 @ 115 lbs

15

CC
Anthony

SBMetcon: 9:00 AM

1 x 2 @ 165 lbs

16

Karin
Jones

SBMetcon: 7:00 AM

1 x 3 @ 105 lbs

17

Dara
Bettencourt

SBMetcon: 4:30 PM

1 x 2 @ 145 lbs

18

Julie
Murphy

SBMetcon: 8:00 AM

1 x 2 @ 135 lbs

105# 125# 135#

19

Shannon
DeDomenico

SBMetcon: 9:00 AM

1 x 2 @ 125 lbs

20

Adrianna
Powers

SBMetcon: 8:00 AM

1 x 1 @ 200 lbs

1x3@185

21

Erin
Circelli

SBMetcon: 9:00 AM

1 x 1 @ 125 lbs

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