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Components

Thruster

Metcon

Settings

Workout

Friday

Warm-up

1 ROUND
10 Jumping Jacks
10 Scap Pull-Ups
10 Air Squats

Into

1 ROUND
8 Toe Touch Jumping Jacks
8 Tuck Ups
8 Jumping Squats

Into

1 ROUND
6 Up-Downs
6 Kip Swings
6 Front Squat + 6 Strict Press

Strength

Thruster (3 Attempts at a 10-Rep)

Thruster

ON A 15:00 RUNNING CLOCK...

(Score is Heaviest Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters (135/95)|(95/65)
10 Up Downs Over Bar

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Optional Cool Down

FOR RECOVERY
5:00 Foam Roll Upper Back / Shoulders
2:30 Lat Distraction (R)
2:30 Lat Distraction (L)

(No Measure)

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

Whiteboard:

Friday, April 29, 2022

Male Clients

1

Evan
DeVore

SBMetcon: 9:00 AM

1 x 10 @ 165 lbs

175x9

2

Brad
Carnall

SBMetcon: 6:00 AM

1 x 10 @ 155 lbs

Can go heavier next time

3

Drew
Austin

SBMetcon: 6:30 PM

1 x 10 @ 135 lbs

3

Ryan
Nesselroade

SBMetcon: 9:00 AM

1 x 10 @ 135 lbs

4

Patrick
Brady

SBMetcon: 9:00 AM

1 x 10 @ 105 lbs

5

James
Pulliam

SBMetcon: 8:00 AM

1 x 10 @ 95 lbs

115lbs x 2

5

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 10 @ 95 lbs

5

Scott
Cochran

SBMetcon: 9:00 AM

1 x 10 @ 95 lbs

Female Clients

1

Adrianna
Powers

SBMetcon: Noon

1 x 10 @ 115 lbs

1

Danielle
Walsh

SBMetcon: 9:00 AM

1 x 10 @ 115 lbs

1

Skye
Haddock

SBMetcon: 5:30 PM

1 x 10 @ 115 lbs

2

CC
Anthony

SBMetcon: 9:00 AM

1 x 10 @ 95 lbs

2

Kristi
Ward

SBMetcon: 9:00 AM

1 x 10 @ 95 lbs

3

Sajana
Bajracharya

SBMetcon: 5:00 AM

1 x 10 @ 85 lbs

4

Catherine
Sholtez

SBMetcon: 5:00 AM

1 x 10 @ 80 lbs

Back sore from KB swings yesterday.

5

Rose-Agnes
Pardo

SBMetcon: 6:30 PM

1 x 10 @ 75 lbs

#55, #65, #75

6

Natasha
Hidalgo

SBMetcon: 9:00 AM

1 x 10 @ 60 lbs

7

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 10 @ 55 lbs

slow, recovering, with box