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Components

Bench Press

Stegosaurus

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Workout

Thursday 10/7/21 WOD

Warm-up

What you need:
Barbell
Jump Rope

-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs

-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion

Specific Prep
*Coaches Choice

Strength

Bench Press (2rm)

Bench Press

-50%x2, 60%x2, 70%x2, 80%x2 and 85%+x2
(Record heaviest weight)

Alternate Options:
-DB/KB/Odd object floor press (Tempo)
-Tempo push up (controlled descent/ascent)

Metcon

Stegosaurus (AMRAP - Rounds and Reps)

35 DU
20 Hollow body rocks
12 Pull up

(12 min amrap)
-Hollow rocks are two count

Alternate Options:
Double Under?
-double taps
-singles
Hollow body rocks?
-:45 Tall plank
Pullup?
-Inverted row
-DB/KB/Odd object bent over row

Cool Down

*Coaches Choice

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

Whiteboard:

Thursday, October 07, 2021

Male Clients

1

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 2 @ 275 lbs

2

Steve
Blackwell

7:00 AM (Indoor)

1 x 2 @ 265 lbs

3

Matt
Calhoun

5:30 PM (Indoor)

1 x 2 @ 250 lbs

4

G-Man
St. Onge

5:00 AM (Virtual)

1 x 2 @ 245 lbs

5

Nick
Lupoli

5:00 AM (Indoor)

1 x 2 @ 235 lbs

6

Jack
Levy

3:30 PM (Indoor)

1 x 2 @ 226 lbs

birddog Keivan

7

Keivan
Russo

12:00 PM (Indoor)

1 x 2 @ 225 lbs

245x1.5 SLIGHT assist

8

Alexander
Alvarez

5:30 PM (Indoor)

1 x 2 @ 215 lbs

8

James
Miller

5:30 PM (Indoor)

1 x 2 @ 215 lbs

9

Christopher
Lacasse

7:00 AM (Indoor)

1 x 2 @ 205 lbs

9

Mark
Hardin

7:00 AM (Indoor)

1 x 2 @ 205 lbs

9

Tim
Furbush

5:00 AM (Indoor)

1 x 2 @ 205 lbs

10

Jon
Collette

6:00 AM (Indoor)

1 x 2 @ 200 lbs

10

Nate
Oram

6:00 AM (Indoor)

1 x 2 @ 200 lbs

11

Damon
Walsh

7:00 AM (Indoor)

1 x 2 @ 199 lbs

205x1

12

Private

5:00 AM (Indoor)

1 x 2 @ 185 lbs

12

Rui
Xu

5:30 PM (Indoor)

1 x 2 @ 185 lbs

12

Rui
Xu

5:30 PM (Indoor)

1 x 2 @ 185 lbs

13

Maqsood
Ahmed

5:30 PM (Indoor)

1 x 2 @ 172 lbs

> 1RM

14

Dan
McCarthy

3:30 PM (Indoor)

1 x 2 @ 165 lbs

15

Jay
Clancy

6:00 AM (Virtual)

1 x 2 @ 160 lbs

95,115,135,145,155,160

16

Tony
Maccaline

6:00 AM (Indoor)

1 x 2 @ 145 lbs

Female Clients

1

Helene
Desjardins

6:00 AM (Indoor)

1 x 2 @ 150 lbs

2

Hanah
Conlan

6:00 AM (Indoor)

1 x 2 @ 130 lbs

3

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 2 @ 115 lbs

3

Maria
Maynard

5:00 AM (Indoor)

1 x 2 @ 115 lbs

4

Marissa
Papazian

5:00 AM (Indoor)

1 x 2 @ 110 lbs

1@115

4

Prika
Silva

5:00 AM (Indoor)

1 x 2 @ 110 lbs

5

Annie
Powell

5:00 AM (Indoor)

1 x 2 @ 100 lbs

5

Heather
Clancy

6:00 AM (Virtual)

1 x 2 @ 100 lbs

5

Simony
Cardoso

3:30 PM (Indoor)

1 x 2 @ 100 lbs

1x1 @ 105lbs

5

Traci
lake

6:00 AM (Indoor)

1 x 2 @ 100 lbs

6

Amy
Costello

5:00 AM (Indoor)

1 x 2 @ 97 lbs

7

Julia
Rissmiller

5:00 AM (Indoor)

1 x 2 @ 95 lbs

7

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 2 @ 95 lbs

1 @ 100#

7

Sam
Hally

7:00 AM (Indoor)

1 x 2 @ 95 lbs

8

raquel
De Jesus

5:00 AM (Indoor)

1 x 2 @ 90 lbs

8

Sandy
Brock

5:30 PM (Indoor)

1 x 2 @ 90 lbs

9

Carolyn
Keiper

5:00 AM (Indoor)

1 x 2 @ 85 lbs

1 at 90

9

Heather
Schmidt

5:00 AM (Indoor)

1 x 2 @ 85 lbs

10

Anne
Leahy

6:00 AM (Indoor)

1 x 2 @ 80 lbs

11

Private

5:30 PM (Indoor)

2 x 2 @ 75 lbs

11

Emily
Oberlee

5:00 AM (Indoor)

1 x 2 @ 75 lbs

12

Marybeth
Costello

5:30 PM (Indoor)

1 x 2 @ 70 lbs

12

Rebecca
Welch

6:00 AM (Indoor)

1 x 2 @ 70 lbs

Should have tried 75 !

13

Qin
Sun

7:00 AM (Indoor)

5 x 2 @ 60 lbs

13

Mary
Gemme

6:00 AM (Virtual)

1 x 2 @ 60 lbs

14

Hailey
Costello

5:30 PM (Indoor)

1 x 2 @ 55 lbs

14

Hailey
Costello

5:30 PM (Indoor)

1 x 2 @ 55 lbs