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Components

Metcon

Metcon

Settings

Workout

Monday

Warm-up

2 Sets
100m Run @ Easy Pace
10/10 Leg Swings
25’ High Knees
25" Butt Kickers
25’ High Skips

Into..

2 Sets
100m Run @ MOD Pace
10 Up-Downs
10 Lunges
5/5 DB Deadlifts
5/5 DB High Pulls

Extended Warm-up

Metcon (1 Rounds for time)

3 SETS
400m Run

-Rest 3:00 b/t Sets-

(Score is Slowest Run)

Workout

Metcon (Time)

FOR TIME
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges**
800m Run
20 Alt. DB Clean (50/35)|(35/20)
20 Alt. Single DB Front Rack Lunges
800m Run
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges

**DB Held across the chest.

(Score is Time)

KG DB: (22.5/15)|(15/10)

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Whiteboard:

Monday, January 17, 2022

Male Clients

1

Austin
Murphy

SBMetcon: 5:00 AM

1:20

1

Evan
DeVore

SBMetcon: 9:00 AM

1:20

1:20, 1:17, 1:14

2

Patrick
Higgins

SBMetcon: 5:30 PM

1:24

3

Andrew
Schreiner

SBMetcon: 3:30 PM

1:30

1:30, 1:29 and 1:29

3

I

SBMetcon: Noon

1:30

Same time for all 3 sets

4

Ryan
Nesselroade

SBMetcon: 9:00 AM

1:40

5

Robert
Froehlich

SBMetcon: Noon

1:41

1:41,:43,:45

6

Piyush
Koria

SBMetcon: 5:00 AM

1:51

7

Scott
Cochran

SBMetcon: 9:00 AM

1:56

8

Matthew
Sodano

SBMetcon: 5:00 AM

2:00

9

Joseph
Nuccio

SBMetcon: 5:30 PM

2:01

10

Abrar
Syed

SBMetcon: 9:00 AM

1:41

Female Clients

1

Stephanie
Linton

SBMetcon: Noon

1:37

1.34, 1.37, 1.34

2

Catherine
Sholtez

SBMetcon: 6:00 AM

1:40

My watch clock times 1:39.5, 1:32.6, 1:33.1

3

Lily
Higgins

SBMetcon: 5:30 PM

1:44

4

Dara
Bettencourt

SBMetcon: 3:30 PM

1:52

5

Jordyn
Gartner

SBMetcon: 3:30 PM

2:00

6

Christine
Von Robke

SBMetcon: 6:00 AM

1:35

7

Jennifer
Radigan

SBMetcon: 9:00 AM

1:40

1:39; 1:37

7

Skye
Haddock

SBMetcon: 7:30 PM

1:40

1st; idk rest

8

Karin
Jones

SBMetcon: 7:00 AM

1:44

9

Cristy
Bartalo

SBMetcon: 7:00 AM

1:51

2nd 1:41, 3rd 1:36

10

Kristen
Hutchins

SBMetcon: 5:30 PM

1:57

11

Aline
Teixeira

SBMetcon: 6:00 AM

2:00

12

Natasha
Briscoe

SBMetcon: 6:00 AM

2:03

1. 1:57 2. 1:58

13

Julie
Murphy

SBMetcon: 8:00 AM

2:08

14

Evelyn
deLelys

SBMetcon: 8:00 AM

2:09

2:08, 1:54, 1:52

15

Jenna
Benz

SBMetcon: Noon

2:24

fastest of the 3