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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

3 ROUNDS
:30 Row*
10 Jumping Groiners
10 Supermans
7 Goblet Kang Squat**

*Increase pace each Round (EZ → Mod → Hard)
**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats

Strength

Back Squat (6-6-6-6)

Back Squat

Tempo (2121) @ Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
9-15-21-27-21-15-9*
Cal Row
KB Goblet Squats (70/53)|(53/35)

*Alt. Calories: 7-12-15-21-15-12-7

(Score is Time)

KG KB: (32/24)|(24/16)

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Whiteboard:

Wednesday, December 22, 2021

Male Clients

1

Brad
Carnall

SBMetcon: 6:00 AM

1 x 6 @ 345 lbs

2

Tony
Prado

SBMetcon: 6:00 AM

1 x 6 @ 285 lbs

3

Thomas
Glenz

SBMetcon: 5:00 AM

1 x 6 @ 275 lbs

4

Nick
Congdon

SBMetcon: Noon

1 x 6 @ 265 lbs

5

Joseph
Nuccio

SBMetcon: 5:30 PM

1 x 6 @ 255 lbs

6

David
Moya

SBMetcon: 6:30 PM

1 x 6 @ 225 lbs

6

Mason
Marty

SBMetcon: 9:00 AM

1 x 6 @ 225 lbs

6

Patrick
Higgins

SBMetcon: 5:30 PM

1 x 6 @ 225 lbs

7

Austin
Murphy

SBMetcon: 8:00 AM

1 x 6 @ 185 lbs

7

I

SBMetcon: Noon

1 x 6 @ 185 lbs

7

Piyush
Koria

SBMetcon: 5:00 AM

1 x 6 @ 185 lbs

135/155/175/185

7

Scott
deLelys

SBMetcon: 7:00 AM

1 x 6 @ 185 lbs

8

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 6 @ 175 lbs

9

Steven
Marks

SBMetcon: 7:00 AM

1 x 6 @ 165 lbs

10

Abrar
Syed

SBMetcon: Noon

1 x 6 @ 145 lbs

10

Minesh
Patel

SBMetcon: 7:00 AM

1 x 6 @ 145 lbs

11

Scott
Cochran

SBMetcon: 9:00 AM

1 x 6 @ 135 lbs

stunk up the joint

Female Clients

1

Federica
Pena

SBMetcon: 9:00 AM

1 x 6 @ 165 lbs

1

Skye
Haddock

SBMetcon: 7:30 PM

1 x 6 @ 165 lbs

2

Mel
Goodrich

SBMetcon: Noon

1 x 6 @ 150 lbs

3

Danielle
Walsh

SBMetcon: 9:00 AM

1 x 6 @ 145 lbs

4

CC
Anthony

SBMetcon: 7:00 AM

1 x 6 @ 135 lbs

4

Cristy
Bartalo

SBMetcon: 8:00 AM

1 x 6 @ 135 lbs

4

Liva
Rivera

SBMetcon: 9:00 AM

1 x 6 @ 135 lbs

5

Jenna
Benz

SBMetcon: Noon

1 x 6 @ 130 lbs

heaviest

6

Lily
Higgins

SBMetcon: 5:30 PM

1 x 6 @ 125 lbs

7

Jennifer
Radigan

SBMetcon: 8:00 AM

4 x 6 @ 115 lbs

7

Beth
Baribault

SBMetcon: 8:00 AM

1 x 6 @ 115 lbs

7

Evelyn
deLelys

SBMetcon: 5:00 AM

1 x 6 @ 115 lbs

7

Lauren
Bettencourt

SBMetcon: 5:30 PM

1 x 6 @ 115 lbs

2121 tempo

8

Julie
Murphy

SBMetcon: 8:00 AM

1 x 6 @ 85 lbs

9

Christine
Von Robke

SBMetcon: 6:00 AM

1 x 6 @ 35 lbs