Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Thruster

Metcon

Settings

Workout

Monday

Warm-up

3 SETS (8:00 CAP)
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat

Strength

Thruster (3-Rep Heavy )

Thruster

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up

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

Whiteboard:

Monday, January 10, 2022

Male Clients

1

Brad
Carnall

SBMetcon: 6:00 AM

1 x 3 @ 225 lbs

1

Drew
Austin

SBMetcon: Noon

1 x 3 @ 225 lbs

2

Patrick
Higgins

SBMetcon: 4:30 PM

1 x 3 @ 205 lbs

3

Mario
Bokara

SBMetcon: 7:30 PM

1 x 3 @ 200 lbs

4

Evan
DeVore

SBMetcon: 5:00 AM

1 x 3 @ 175 lbs

185x2

4

Mason
Marty

SBMetcon: 5:00 AM

1 x 3 @ 175 lbs

4

Robert
Froehlich

SBMetcon: Noon

1 x 3 @ 175 lbs

5

Austin
Murphy

SBMetcon: 8:00 AM

1 x 3 @ 165 lbs

5

Matt
Ritter

SBMetcon: 5:30 PM

1 x 3 @ 165 lbs

5

Ryan
Nesselroade

SBMetcon: 9:00 AM

1 x 3 @ 165 lbs

5

Tony
Prado

SBMetcon: 6:00 AM

1 x 3 @ 165 lbs

6

Andrew
Schreiner

SBMetcon: 8:00 AM

1 x 3 @ 155 lbs

6

Antonio
Alexandro

SBMetcon: 4:30 PM

1 x 3 @ 155 lbs

6

Scott
deLelys

SBMetcon: 7:00 AM

1 x 3 @ 155 lbs

7

Craig
Cascio

SBMetcon: 7:00 AM

1 x 3 @ 145 lbs

failed 3rd at 155

7

Herman
Grimaldo

SBMetcon: 7:00 AM

1 x 3 @ 145 lbs

7

Piyush
Koria

SBMetcon: 5:00 AM

1 x 3 @ 145 lbs

8

Francisco
Arocha

SBMetcon: 6:30 PM

1 x 3 @ 135 lbs

8

Joseph
Nuccio

SBMetcon: 5:30 PM

1 x 3 @ 135 lbs

9

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 3 @ 125 lbs

9

Minesh
Patel

SBMetcon: 7:00 AM

1 x 3 @ 125 lbs

10

Scott
Cochran

SBMetcon: 9:00 AM

1 x 3 @ 115 lbs

Female Clients

1

Amanda
Glenz

SBMetcon: 5:00 AM

1 x 3 @ 125 lbs

2

Mel
Goodrich

SBMetcon: 8:00 AM

1 x 3 @ 115 lbs

3

Federica
Pena

SBMetcon: 9:00 AM

1 x 3 @ 110 lbs

4

Beth
Baribault

SBMetcon: 9:00 AM

1 x 3 @ 105 lbs

5

CC
Anthony

SBMetcon: 9:00 AM

1 x 3 @ 100 lbs

5

Cristy
Bartalo

SBMetcon: 5:00 AM

1 x 3 @ 100 lbs

6

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 3 @ 95 lbs

7

Rose-Agnes
Pardo

SBMetcon: 6:30 PM

1 x 3 @ 92 lbs

8

Natasha
Briscoe

SBMetcon: 6:00 AM

1 x 3 @ 90 lbs

9

Dara
Bettencourt

SBMetcon: 3:30 PM

1 x 3 @ 85 lbs

9

Julie
Murphy

SBMetcon: 8:00 AM

1 x 3 @ 85 lbs

10

LeShana
Johnson

SBMetcon: 5:00 AM

1 x 3 @ 75 lbs

11

Meghan
Nesselroade

SBMetcon: 9:00 AM

1 x 6 @ 70 lbs

11

Catherine
Sholtez

SBMetcon: 5:00 AM

1 x 3 @ 70 lbs

11

Karin
Jones

SBMetcon: 5:00 AM

1 x 3 @ 70 lbs

12

Jordyn
Gartner

SBMetcon: 3:30 PM

3 x 3 @ 55 lbs

13

Aline
Teixeira

SBMetcon: 5:00 AM

1 x 3 @ 40 lbs

14

Annika
Jones

SBMetcon: 5:00 AM

1 x 3 @ 35 lbs