Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

Monday January 4th

warm up

2 Rounds:
10 Cal Bike or Row
20x Band Pull Aparts
30' Banded Side Step R/L

Strength

Front Squat

A) Front Squat (0:00-12:30)
Every 2:30 x 5 sets
3 reps @ 32x1 Tempo
Building from 65%

-1min rest- (12:30-13:30)

Front Squat

B) Front Squat Drop Set (13:30-17:30)
Every 2min x 2 sets
8-12 reps @ Heaviest weight of A
No Tempo

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
7 Squat Clean
14 T2B

Scaled: 95/65, Hanging Leg Raises
RX: 115/75, Knee to Elbows
RX+: 135/95, T2B

Accessory work

3 Sets
30 sec Banded Clamshell (L)
30 sec Banded Glute Bridge
30 sec Banded Clamshell (R)
-30 sec rest-

Whiteboard:

Monday, January 04, 2021

Male Clients

Michael
Simpson

PM WOD 3:30

5 x 3 @ 235 lbs

155, 175, 195, 215, 235

Zach
Smith’

AM WOD 5:30

5 x 3 @ 185 lbs

145, 155, 165, 175, 185

Brandon
Ashcraft

PM WOD 3:30

5 x 3 @ 150 lbs

Christian
Gomez

PM WOD 3:30

5 x 3 @ 150 lbs

115,125,135,145,150

Joseph
Ulibarri

AM WOD 5:30

5 x 3 @ 115 lbs

75,85,95,105,115

Ryan
Katona

PM WOD 4:45

5 x 3 @ 105 lbs

Female Clients

Crystal
Himeur

AM WOD 11:30

5 x 3 @ 135 lbs

Lily
Johnson

AM WOD 11:30

5 x 3 @ 125 lbs

85,95,105,115,125

Rachel
Furnari

AM WOD 5:30

5 x 3 @ 100 lbs

Building

Sarah
Lujan

PM WOD 6:00

5 x 3 @ 100 lbs

75, 85,95,100

Abby
Bassie

PM WOD 4:45

5 x 3 @ 90 lbs

Sara
Fellows

AM WOD 5:30

5 x 3 @ 90 lbs

Danielle
Knust

PM WOD 3:30

5 x 3 @ 85 lbs

85 was ending. Building from 55 to 85

KRISTIAN
FAZIO

AM WOD 5:30

5 x 3 @ 70 lbs

Elizabeth
Gomez

PM WOD 6:00

5 x 3 @ 65 lbs