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Components

Power Snatch

Metcon

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Snatch (5x9)

Power Snatch

Every 3:00 for 15:00
9 Touch and Go Power Snatch
Start beyond a weight you would attempt in conditioning, but leave room to climb in the following sets.

Metcon

Metcon (Time)

30-20-10
Single KB Box Step Up 70/50lbs to 24/20″
Bike Calories

How the DB any way you choose, but recognize that you can only go so fast on the step ups. The bike is where you’ll have to stay tough to keep a challenging pace.

Extra Credit

Metcon (No Measure)

3×10
Glute Ham Raise
4×15
Seated DB Strict Press
5×20
V-ups

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

Whiteboard:

Tuesday, January 14, 2020

Male Clients

1

Pete
Bosler

PM WOD 3:30

5 x 9 @ 105 lbs

2

Andy
Relford

PM WOD 4:30

5 x 9 @ 95 lbs

2

Jon
Bender

PM WOD 5:30

5 x 9 @ 95 lbs

2

Mark
Fuentes

PM WOD 4:30

5 x 9 @ 95 lbs

2

Ryan
Bresson

PM WOD 6:30

5 x 9 @ 95 lbs

Worked up to 95 lbs on last couple sets

3

Jason
Hoy

AM WOD 6:30

5 x 9 @ 85 lbs

3

Thomas
Gaffney

AM WOD 5:30

5 x 9 @ 85 lbs

First set was at 75lbs

4

Paul
L’Esperance

PM WOD 6:30

5 x 9 @ 65 lbs

5

marcus
ardiel

AM WOD 6:30

1 x 9 @ 135 lbs

95X2, 115x2 and 135x1 of 9 reps

Female Clients

1

Samantha
Jaramillo

PM WOD 3:30

5 x 9 @ 80 lbs

9x55, 9x60, 9x70, 9x75

2

Amanda
Garcia

AM WOD 11:30

5 x 9 @ 65 lbs

3

Cassy
Lovato 🕊

PM WOD 3:30

5 x 9 @ 60 lbs

3

Private

PM WOD 3:30

5 x 9 @ 60 lbs

4

Robin
Molina

PM WOD 3:30

5 x 9 @ 55 lbs

5

Erica
L’Esperance

PM WOD 6:30

5 x 9 @ 35 lbs

Slight shoulder twinges

6

Abby
Bassie

PM WOD 6:30

5 x 7 @ 70 lbs