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Components

Power Snatch

Metcon

Settings

Workout

Tuesday January 12th

Warm-up

2 Sets
10 Cal Bike or Row
12 Push Ups
15 Banded Overhead Squats

Strength

Power Snatch

Power Snatch

A) Power Snatch
Every 45 seconds x 8 sets
5 Touch & Go reps @ 50%
Keep it light & snappy

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
20/18 Calories
15 Hang Power Cleans
10 Ring Dips

Scaled: 95/65, Box Dips
RX: 115/75, Ring Dips
RX+: 135/95, Strict Ring Dips

Duration: Medium

Feel: Muscular Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath. Your muscle endurance will dictate how fast or slow you go, without failing.

Pacing: Sustain- Focus on repeatability, staying present in the workout at all times.

Accessory work

3 Sets
30 sec Side Plank Each Side

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

Whiteboard:

Tuesday, January 12, 2021

Male Clients

1

marcus
ardiel

AM WOD 6:45

8 x 7 @ 115 lbs

2

John
Coburn

PM WOD 6:00

8 x 7 @ 95 lbs

2

Michael
Walsh

PM WOD 6:00

8 x 7 @ 95 lbs

2

Tim
Warner

PM WOD 3:30

8 x 7 @ 95 lbs

3

Zach
Smith’

AM WOD 5:30

8 x 7 @ 90 lbs

4

Marshall
Mortley

AM WOD 6:45

8 x 7 @ 75 lbs

5

Christian
Gomez

PM WOD 3:30

8 x 7 @ 65 lbs

5

Private

AM WOD 6:45

8 x 7 @ 65 lbs

5

Michael
Simpson

PM WOD 4:45

8 x 7 @ 65 lbs

6

Thomas
Gaffney

AM WOD 6:45

8 x 6 @ 75 lbs

6

Adam
Gross

PM WOD 6:00

8 x 5 @ 95 lbs

6

Jayce
Mawson

AM WOD 6:45

8 x 5 @ 65 lbs

Female Clients

1

Kelsey
Vigil

AM WOD 5:30

8 x 7 @ 75 lbs

1

Natalie
Dalton

AM WOD 5:30

8 x 7 @ 75 lbs

2

Samantha
Jaramillo

PM WOD 3:30

8 x 7 @ 65 lbs

3

Natasha
Bates

PM WOD 3:30

8 x 7 @ 55 lbs

4

Rachel
Furnari

AM WOD 5:30

8 x 7 @ 50 lbs

Building

5

Betsy
Hyde

AM WOD 6:45

8 x 7 @ 25 lbs

6

Lily
Johnson

PM WOD 4:45

8 x 5 @ 65 lbs

6

Liz
Russo

PM WOD 3:30

8 x 5 @ 65 lbs

6

Sarah
Lujan

PM WOD 6:00

8 x 5 @ 55 lbs