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Components

Overhead Squat

Metcon

Settings

Workout

Monday February 8th

Strength

Overhead Squat

Overhead Squat

A) Overhead Squat (from the rack)
Every 2 Minutes x 5 sets
7 reps @ 22x1 Tempo
Start moderate & build each set

Tempo
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric (sometimes its an "X")
Digit 4 Represents the Isometric Top

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
12 Thrusters
10 Ring Dips

Duration: Medium
Feel: Muscular Fatigue
Pacing: Sustain

Scaled: 75/55, Deficit Hand Release Push Ups
RX: 95/65, Ring Dips/Banded Dips
RX+: 115/75, Strict Ring Dips

Accessory work

3 Sets
12 Scap Pull Ups
20 Banded Face Pull

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

Whiteboard:

Monday, February 08, 2021

Male Clients

1

Brad
Seifert

PM WOD 6:00

5 x 7 @ 135 lbs

1

marcus
ardiel

AM WOD 6:45

5 x 7 @ 135 lbs

95, 105, 115, 125 and 135

1

Michael
Walsh

PM WOD 6:00

5 x 7 @ 135 lbs

2

Adam
Gross

PM WOD 6:00

5 x 7 @ 105 lbs

2

Casey
Link

AM WOD 11:30

5 x 7 @ 105 lbs

2

Zach
Smith’

AM WOD 5:30

5 x 7 @ 105 lbs

Up from 85

3

Garrick
Gonzalez

PM WOD 4:45

5 x 7 @ 95 lbs

3

Michael
Simpson

PM WOD 4:45

5 x 7 @ 95 lbs

65, 75, 85, 95, 95

4

Christian
Gomez

PM WOD 3:30

5 x 7 @ 65 lbs

4

Joseph
Ulibarri

AM WOD 5:30

5 x 7 @ 65 lbs

4

Thomas
Gaffney

AM WOD 6:45

5 x 7 @ 65 lbs

45x2,55x2,65

Female Clients

1

Samantha
Jaramillo

PM WOD 3:30

5 x 7 @ 75 lbs

2

Lily
Johnson

AM WOD 11:30

5 x 7 @ 70 lbs

3

Elizabeth
Gomez

PM WOD 6:00

5 x 7 @ 65 lbs

45,50,55,60,65 lbs

3

Natalie
Dalton

AM WOD 5:30

5 x 7 @ 65 lbs

4

Rachel
Furnari

AM WOD 6:45

5 x 7 @ 60 lbs

Building

5

KRISTIAN
FAZIO

AM WOD 5:30

5 x 7 @ 35 lbs

6

Sarah
Lujan

PM WOD 6:00

1 x 7 @ 65 lbs

45,50,55,60,65