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Components

Front Rack Reverse Lunge

RDL

Ravioli

Settings

Workout

Monday 8/16/21 WOD

Warm-up

What you need:
Barbell
Box
KB

-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob

Specific Prep
*Coaches Choice

Strength

1A: Front Rack Reverse Lunge (3x5)

(each leg alternating)
-Building

Alternate Option:
-DB/KB/Odd object reverse lunge

1B: RDL (3x10)

(Barbell)
-Hand over hand
-Practice Hook grip

Alternate Option:
-DB/KB/Odd object RDL

Metcon

Ravioli (AMRAP - Reps)

12 Box jump (24,20)
24 KB Swing (53,35/70,44rx+)
200m run

(12 minute amrap - score total reps)

Alternate Options:
Box Jump?
-Step up
-Squat jump
KB swings?
-DB/KB/Odd object swing
Run?
-:30 Mountain climbers +:30 Jumping jacks

Cool Down

*Coaches Choice

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

Whiteboard:

Monday, August 16, 2021

Male Clients

1

Matt
Calhoun

5:30 PM (Indoor)

3 x 5 @ 155 lbs

2

Azim
Mohammed

5:30 PM (Indoor)

3 x 5 @ 115 lbs

2

Christopher
Lacasse

7:00 AM (Indoor)

3 x 5 @ 115 lbs

2

Damon
Walsh

7:00 AM (Indoor)

3 x 5 @ 115 lbs

2

Edward
Pearson

3:30 PM (Indoor)

3 x 5 @ 115 lbs

started at 65

2

Evan
Cleveland

7:00 AM (Indoor)

3 x 5 @ 115 lbs

2

KEITH
DEJESUS

3:30 PM (Indoor)

3 x 5 @ 115 lbs

2

Maqsood
Ahmed

5:30 PM (Indoor)

3 x 5 @ 115 lbs

2

Mark
Hardin

7:00 AM (Indoor)

3 x 5 @ 115 lbs

2

Steven
Millman

7:00 AM (Indoor)

3 x 5 @ 115 lbs

2

Tony
Potenti

7:00 AM (Indoor)

3 x 5 @ 115 lbs

3

Jon
Collette

5:00 AM (Indoor)

3 x 5 @ 105 lbs

3

Max
Kaplan

7:00 AM (Indoor)

3 x 5 @ 105 lbs

3

Sam
Kaplan

7:00 AM (Indoor)

3 x 5 @ 105 lbs

3

Tim
Furbush

12:00 PM (Indoor)

3 x 5 @ 105 lbs

4

Theis
Jorgensen

5:00 AM (Indoor)

3 x 5 @ 85 lbs

5

Sharangdhar
Phatak

7:00 AM (Indoor)

3 x 5 @ 20 lbs

6

Private

5:00 AM (Indoor)

1 x 5 @ 155 lbs

6

Brendan
Sheehan

7:00 AM (Indoor)

1 x 5 @ 135 lbs

6

Connor
McCarthy

5:30 PM (Indoor)

1 x 5 @ 75 lbs

6

Dan
McCarthy

5:30 PM (Indoor)

1 x 5 @ 105 lbs

6

dennis
paoloni

5:30 PM (Indoor)

1 x 5 @ 125 lbs

95/115/125

6

Keivan
Russo

5:30 PM (Indoor)

1 x 5 @ 175 lbs

95/135/175

6

Mike
Collette

7:00 AM (Virtual)

1 x 5 @ 175 lbs

135/155/175

6

Nick
Lupoli

5:00 AM (Indoor)

1 x 5 @ 155 lbs

6

Rui
Xu

5:30 PM (Indoor)

1 x 5 @ 135 lbs

95/115/135

Female Clients

1

Helene
Desjardins

3:30 PM (Indoor)

3 x 5 @ 110 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

3 x 5 @ 105 lbs

2

Marissa
Papazian

5:00 AM (Indoor)

3 x 5 @ 105 lbs

2

Prika
Silva

5:00 AM (Indoor)

3 x 5 @ 105 lbs

3

Traci
lake

7:00 AM (Indoor)

3 x 5 @ 95 lbs

4

Simony
Cardoso

3:30 PM (Indoor)

3 x 5 @ 92 lbs

5

Hanah
Conlan

6:00 AM (Indoor)

3 x 5 @ 85 lbs

5

Nicole
St.Pierre

5:00 AM (Indoor)

3 x 5 @ 85 lbs

6

Christine
Guerard

5:00 AM (Indoor)

3 x 5 @ 75 lbs

6

Maria
Maynard

5:00 AM (Indoor)

3 x 5 @ 75 lbs

6

Victoria
Tuite

5:30 PM (Indoor)

3 x 5 @ 75 lbs

7

Amy
Costello

5:00 AM (Indoor)

3 x 5 @ 70 lbs

8

Carolina
Lucchese

12:00 PM (Indoor)

3 x 5 @ 65 lbs

8

Emily
Oberlee

5:00 AM (Indoor)

3 x 5 @ 65 lbs

8

Erin
Collette

6:00 AM (Virtual)

3 x 5 @ 65 lbs

So sore

8

Sandy
Brock

5:30 PM (Indoor)

3 x 5 @ 65 lbs

9

Gina
Richard

5:00 AM (Indoor)

3 x 5 @ 55 lbs

9

leslie
mccarthy

7:00 AM (Indoor)

3 x 5 @ 55 lbs

10

beth
oliveri

7:00 AM (Indoor)

3 x 5 @ 40 lbs

10

Coreen
Williamson

7:00 AM (Virtual)

3 x 5 @ 40 lbs

Dumbells

10

Susan
Black

6:00 AM (Virtual)

3 x 5 @ 40 lbs

11

Rebecca
Welch

6:00 AM (Indoor)

3 x 5 @ 35 lbs

Hip

11

Shana
Doiron

6:00 AM (Indoor)

3 x 5 @ 35 lbs

12

Vangie
Cleversey

7:00 AM (Virtual)

3 x 5 @ 15 lbs

Tempo squats

13

Mary
Gemme

6:00 AM (Virtual)

3 x 5 @ 0 lbs

Knee issue…used bands for lunges to strengthen

13

Jessica
Clancy

7:00 AM (Indoor)

1 x 5 @ 95 lbs