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Components
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Remote Coaching/Programming
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
2.10.2022 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
8:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (16/16)
Workout
2.10.2022
Warm-up
1 set
20 jumping jacks
10 Spiderman stretches
10 push-up to down dogs
10 alternating single-leg V-ups
1 set
20 skier jacks
10 tempo air squats (:03 down)
10 kip swings (on pull-up bar)
10 V-ups
1 set
20 jumping jacks
5 single-arm overhead squat (no weight)/arm
5 kip swings (biggest swing possible)
5 hanging knee raises
1 set
20 skier jacks
5 right-arm DB overhead squats (light DB)
5 knees-to-chest or knees-to-armpits
5 left-arm DB overhead squats
5 toes-to-bars
Warm-Up
BAR MUSCLE-UP PROGRESSION & PREP
3 sets
4 DB overhead squats/arm
4 kip swings
4 toes-to-bars
1-2 bar muscle-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bar
Intermediate: 20/35# & Burpee Pullups or CTB or jumping Bar MU
Beginner: 15/20# Jumping Pullups and Hanging Knee raises
Warm-Up
Accumulate
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 10, 2022
Male Clients
1
Dontae
Smiley
12:00 PM CrossFit
4 + 0
Did it Tuesday.
2
Mickey
$ Admony
6:00 pm CrossFit
1 + 15
wtf
3
Reid
Landry
5:00 pm CrossFit
4 + 23
50 front squats Burpee pull ups Knees
4
Marc
Jones
5:00 am CrossFit
4 + 2
35# / burpee c2b / t2b
5
Angel
Lecuona
7:00 am CrossFit
3 + 25
20# DB
6
John
Ezell
5:00 am CrossFit
3 + 10
35#db Burpee jumping pu T2b
6
Joseph
Pina
6:00 pm CrossFit
3 + 10
35, BURPEE C2B, T2BAR
7
Chris
Hahn
12:00 PM CrossFit
3 + 1
50lb DB/PU/knee 2 90
8
Alex
De Chermont
6:00 am CrossFit
3 + 0
3 rounds - 25lbs weights with burpee
8
Niranjan
Sarvi
12:00 PM CrossFit
3 + 0
9
Noel
Janacek
5:00 am CrossFit
2 + 32
15#, mostly T2B
10
Daniel
Russell
5:00 pm CrossFit
2 + 25
35lb db. Jumping BMUs. T2B
10
Private
5:00 am CrossFit
2 + 25
11
Tom
Powers
5:00 am CrossFit
2 + 12
35#, burpee c2b, t2b
12
Eric
Micek
12:00 PM CrossFit
2 + 10
35# OH, all else RX
13
Hunter
Brumit
5:00 am CrossFit
2 + 9
15lbs x 10 dumbbell front squat right arm 5 burpee pull up attemp...
Female Clients
1
Susan
Jost
5:00 am CrossFit
4 + 2
12, box PU, mat t2b
2
Kris
Fanning
7:00 am CrossFit
3 + 25
modify tons; 20# front squat; half t2b/knees/burpee pu
3
Stephanie
Carenza
5:00 am CrossFit
3 + 23
25 front squat
4
Sandra
Ortega
6:00 pm CrossFit
3 + 19
db fs #20, burpee CTB, T2B
5
T
Eamma
6:00 pm CrossFit
3 + 15
40lb db front squat, MUs
6
Keren
Nehory
7:00 am CrossFit
3 + 14
20 Db
7
Cathy
Willenborg
5:00 pm CrossFit
3 + 13
30# jumping/burpee pull ups
7
Claudia
Travers
5:00 pm CrossFit
3 + 13
10# DB & jumping pull-ups
8
Kristie
Brooks
6:00 pm CrossFit
3 + 10
15lbs Did warm up with 20 scale down to 15 for work out
9
Michelle
Purcell
6:00 am CrossFit
3 + 8
35#, burpee jumping PU, a few T2B & then K90+
10
Natalee
Peak
6:00 am CrossFit
3 + 7
Burpee to pull up. All else Rx
11
Sarah
Ezell
5:00 am CrossFit
3 + 0
#12 ohs jumping pull ups toes to something
12
Private
12:00 PM CrossFit
2 + 30
13
Angey
Williams
12:00 PM CrossFit
2 + 15
10/5# burpee bar pullish toes to something :-)
14
titan
chijioke
12:00 PM CrossFit
2 + 12
35#, chest to bar, toes to bar
15
Cathy
Landry
5:00 pm CrossFit
2 + 0
Dnf with knee pain - t2b & kipping
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