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Components

Bench Press

Metcon

Settings

Workout

Tuesday

Warm-up

ON A 7:00 CLOCK…
2 ROUNDS
:45 Bike @ Moderate Pace
10 Scap Pull-Ups
6/6 Single Arm Ring Rows
12 Banded Chest Fly

Into….

2 ROUNDS
:30 Bike @ Hard Pace
10 Slow Banded Lat Pushdowns
10 Slow Banded Face Pulls
6 Hand Release Push-Ups

Strength

Bench Press (1x5 / 1x3 / 1x1+*)

Bench Press

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

6 SETS
ON A 2:00 RUNNING CLOCK...
20/15 Cal Bike
Max Strict Pull-Ups in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Total Reps)

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

Whiteboard:

Tuesday, June 14, 2022

Male Clients

1

Patrick
Brady

SBMetcon: 8:00 AM

1 x 5 @ 190 lbs

2

Ryan
Nesselroade

SBMetcon: 8:00 AM

1 x 4 @ 195 lbs

3

Brad
Carnall

SBMetcon: 6:00 AM

1 x 3 @ 245 lbs

195-215-245

4

Jozsi
Popper

SBMetcon: 6:30 PM

1 x 3 @ 195 lbs

5

Kyle
Schindler

SBMetcon: 5:30 PM

1 x 2 @ 285 lbs

6

Evan
DeVore

SBMetcon: 9:00 AM

1 x 2 @ 275 lbs

7

Jim
Kuklen

SBMetcon: Noon

1 x 3 @ 155 lbs

8

Andrew
Schreiner

SBMetcon: 7:00 AM

1 x 2 @ 215 lbs

8

Scott
deLelys

SBMetcon: 7:00 AM

1 x 2 @ 215 lbs

9

Joseph
Nuccio

SBMetcon: 5:30 PM

1 x 2 @ 205 lbs

155,185,205

10

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 2 @ 175 lbs

11

Piyush
Koria

SBMetcon: 7:00 AM

1 x 2 @ 165 lbs

12

Robert
Froehlich

SBMetcon: Noon

1 x 1 @ 205 lbs

13

Herman
Grimaldo

SBMetcon: 7:00 AM

1 x 1 @ 185 lbs

14

Abrar
Syed

SBMetcon: 5:30 PM

1 x 1 @ 135 lbs

14

Alejandro
Garabatos

SBMetcon: 5:00 AM

1 x 1 @ 135 lbs

Female Clients

1

Mel
Goodrich

SBMetcon: 8:00 AM

1 x 3 @ 125 lbs

2

Julie
Murphy

SBMetcon: 8:00 AM

1 x 3 @ 105 lbs

85# 95# 105#

3

Amanda
Schindler

SBMetcon: 5:30 PM

1 x 3 @ 85 lbs

4

Adrianna
Powers

SBMetcon: 8:00 AM

1 x 2 @ 125 lbs

5

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 2 @ 115 lbs

6

Brittany
Giusto

SBMetcon: 5:30 PM

1 x 3 @ 72 lbs

7

Cristy
Bartalo

SBMetcon: 7:00 AM

1 x 2 @ 100 lbs

80, 90

8

Dara
Bettencourt

SBMetcon: 3:30 PM

1 x 2 @ 90 lbs

9

Rose-Agnes
Pardo

SBMetcon: 6:30 PM

1 x 2 @ 85 lbs

10

Natasha
Hidalgo

SBMetcon: 8:00 AM

1 x 2 @ 80 lbs

65, 75, 80

11

Federica
Pena

SBMetcon: 8:00 AM

1 x 1 @ 115 lbs

11

Kristi
Ward

SBMetcon: 9:00 AM

1 x 1 @ 115 lbs

95/105/115/115 (5/3/1/1)

12

Catherine
Sholtez

SBMetcon: Noon

1 x 1 @ 105 lbs

85, 95, 105 Working form = activating lats and keeping feet on th...

13

Evelyn
deLelys

SBMetcon: 7:00 AM

1 x 1 @ 90 lbs

14

Samreen
Syeda

SBMetcon: 5:30 PM

1 x 1 @ 85 lbs

15

Christine
Von Robke

SBMetcon: 6:00 AM

1 x 100 @ 0 lbs

15

LeShana
Johnson

SBMetcon: 9:00 AM

1 x 60 @ 0 lbs

15

Meghan
Nesselroade

SBMetcon: 6:00 AM

1 x 105 @ 0 lbs