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Components

Back Squat

Metcon

Settings

Workout

Monday

Back Squat

Back Squat

Every 2:30 for 10:00
6 Reps @ 70%
6 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%

Metcon (Time)

For Time:
50-40-30-20-10 Alternating Reverse Lunges
25-20-15-10-5 Toes to Bar
5-4-3-2-1 Rope Climb

Time Domain: 11:00-15:00
Time Cap: 15:00

RX+ Wear a vest

Cool down/Mobility

Mobility #3
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose

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

Whiteboard:

Monday, June 20, 2022

Male Clients

1

Mark
Smith

AM WOD 5:30

1 x 5 @ 425 lbs

2

Eric
Glarborg

PM WOD 4:45

1 x 5 @ 325 lbs

255/275/305/325

3

Michael
Simpson

AM WOD 11:30

1 x 5 @ 320 lbs

245, 275, 300, 320

4

Stephen
Johnston

AM WOD 11:30

1 x 5 @ 290 lbs

260-260-280-290

5

Mauricio
Somarribas

AM WOD 5:30

1 x 5 @ 275 lbs

225,235,255,275

6

Michael
Keller

AM WOD 5:30

1 x 5 @ 235 lbs

205/205/215/235

6

Zach
Smith'

AM WOD 5:30

1 x 5 @ 235 lbs

205, 205, 215, 235

7

Matthew
Akers

PM WOD 3:30

1 x 5 @ 215 lbs

8

Fernando
Monreal

PM WOD 3:30

1 x 5 @ 180 lbs

9

Ed
Furnari

AM WOD 5:30

1 x 5 @ 175 lbs

Female Clients

1

Monique
Monsivaiz

PM WOD 4:45

1 x 5 @ 195 lbs

175, 185, 195

2

Jamie
Benavidez

AM WOD 11:30

1 x 5 @ 190 lbs

3

Kelsey
Vigil

AM WOD 5:30

1 x 5 @ 185 lbs

3

Samantha
Jaramillo

AM WOD 11:30

1 x 5 @ 185 lbs

165 175 185

4

Crystal
Himeur

AM WOD 11:30

1 x 5 @ 180 lbs

5

Courtney
Smith

PM WOD 6:00

1 x 5 @ 160 lbs

6

Sarah
Lujan

PM WOD 4:45

1 x 5 @ 140 lbs

120*6,120*6,130*5,140*5

7

Natalie
surran

AM WOD 5:30

1 x 5 @ 125 lbs

Worked on range of motion and form

8

Minta
Keller

PM WOD 4:45

1 x 5 @ 95 lbs