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Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

2 ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps

THEN...

2 ROUNDS
5 Inchworms + Push-up
10 KB Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

Deadlift

3-3-3
Tempo Deadlift (30x1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*

*After Every Set Complete...
8 Handstand Push-ups (Strict Optional)
16 Up-Downs

(Score is Time)

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Whiteboard:

Monday, January 06, 2020

Male Clients

1

James
Bennett

5:00 AM WOD

1 x 3 @ 375 lbs

Felt great!!!

1

Kacen
Gubler

5:00 AM WOD

1 x 3 @ 375 lbs

2

Tyler
Ames

5:00 AM WOD

1 x 3 @ 275 lbs

3

Benjamin
Lee

4:45 PM WOD

1 x 3 @ 195 lbs

4

Clark
Harrison

9:30 AM WOD

1 x 3 @ 185 lbs

4

Jared
Behunin

4:45 PM WOD

1 x 3 @ 185 lbs

5

Taylor
Jacobson

6:00 AM WOD

1 x 3 @ 135 lbs

Female Clients

1

Chantel
Robinson

4:45 PM WOD

1 x 3 @ 225 lbs

2

Jessica
Langston

4:45 PM WOD

1 x 3 @ 205 lbs

3

Jennifer
Guzman

9:30 AM WOD

1 x 3 @ 185 lbs

3

Jocelyn
Sackett

9:30 AM WOD

1 x 3 @ 185 lbs

3

Tylee
Torres

9:30 AM WOD

1 x 3 @ 185 lbs

4

Barbara
Cox

5:00 AM WOD

1 x 3 @ 155 lbs

4

Maria
Gonzales

4:45 PM WOD

1 x 3 @ 155 lbs

4

Yesenia
Leavitt

4:45 PM WOD

1 x 3 @ 155 lbs

5

Mayra
Martinez

5:00 AM WOD

1 x 3 @ 145 lbs

6

Dawn
Hansen

4:45 PM WOD

1 x 3 @ 135 lbs

7

Korina
Darger

9:30 AM WOD

1 x 3 @ 105 lbs

85,95,105

8

Rachel
Hepworth

6:00 AM WOD

1 x 3 @ 95 lbs

9

Karrie
Nielson

6:00 AM WOD

1 x 3 @ 70 lbs

10

Carolyn
Turner

9:30 AM WOD

1 x 3 @ 0 lbs

1 Rep @145#