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Components

Power Clean + Power Jerk

Metcon

Settings

Workout

TGIF

Strength

Power Clean + Power Jerk (5/3/1x1)

* % are based off of training max which is 90% of 1RM.

E2M
*TNG

set 1) 1x5 @75%
set 2) 1x3@ 85%
set 3) 1x1+@95%

Metcon (AMRAP - Rounds and Reps)

17 Min AMRAP!

7- Power Snatch 115/75
7- HSPU
7- Box Jump Overs 24/20
14 Cal Bike

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

Whiteboard:

Friday, January 28, 2022

Male Clients

1

Eric
Glarborg

PM WOD 4:45

1 x 3 @ 215 lbs

165/195/215

2

Jonathan
Longdon

AM WOD 5:30

1 x 2 @ 200 lbs

155/185/205

3

Marshall
Mortley

AM WOD 5:30

1 x 2 @ 195 lbs

135, 165, 195x2

4

Michael
Keller

AM WOD 5:30

1 x 2 @ 185 lbs

145/165/185x2

5

Zach
Smith’

AM WOD 5:30

1 x 2 @ 180 lbs

140x5, 160x3, 180x2

6

Aaron
Brundage

AM WOD 5:30

1 x 3 @ 115 lbs

85, 95, 115

7

Jason
Hoy

WOD: 6:30 AM

1 x 1 @ 145 lbs

115,125,145

8

Joseph
Ulibarri

AM WOD 5:30

1 x 0 @ 95 lbs

Female Clients

1

Monique
M

AM WOD 5:30

1 x 5 @ 115 lbs

95, 105, 115

2

Natalie
Dalton

AM WOD 5:30

1 x 3 @ 95 lbs

3

Samantha
Jaramillo

AM WOD 11:30

1 x 2 @ 135 lbs

100 115 135x2

4

Sarah
Lujan

PM WOD 4:45

1 x 3 @ 85 lbs

66*5,75*3,85*3

5

Kelsey
Vigil

AM WOD 5:30

1 x 2 @ 125 lbs

6

Sara
Millspaugh

PM WOD 4:45

1 x 2 @ 105 lbs

7

Rachel
Furnari

AM WOD 5:30

1 x 2 @ 85 lbs

75, 80, 85

8

Courtney
Smith

AM WOD 11:30

1 x 2 @ 75 lbs

55, 65, 75

9

Valerie
Warner

AM WOD 5:30

3 x 1 @ 115 lbs

85#x5, 95#x3

10

KRISTIAN
FAZIO

AM WOD 5:30

1 x 1 @ 75 lbs

55, 65, 75