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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

Metcon (No Measure)

3 Sets:
7 Bootstrappers
5/5 Frankenstein Kicks
7 Air Squats
5/5 Side Lunges
7 Back Squats (Empty Barbell)

Strength

Back Squat (2X3 Reps @70%)

Back Squat

Workout

Metcon (AMRAP - Rounds and Reps)

2 Sets
AMRAP X 5 MIN
35 Double Unders/75 Single Unders
12 Alt. Hang DB Snatch (50/35)|(35/20)
5/5 Front Rack Split Squat (115/75)|(75/55)

Rest 2:00 then repeat

*Pick up where you left off.

Core

Metcon (No Measure)

AMRAP X7 MIN
5/5 Alt. Hang Leg Raises
20 Alt. V-Ups
:30 Quadruped Hold
:30 Scissors Kicks

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

Whiteboard:

Monday, February 21, 2022

Male Clients

1

Sergio
Hernandez

7:30AM GYM CLASS

2 x 3 @ 225 lbs

1

Carlos
Barrios

6:00AM GYM CLASS

1 x 3 @ 225 lbs

1

Max
Fedin

7:00PM GYM CLASS

1 x 3 @ 225 lbs

1

Roger
Ferreira Alves

5:45PM GYM CLASS

1 x 3 @ 225 lbs

2

Gabe
Mendes

5:45PM GYM CLASS

2 x 3 @ 125 lbs

Female Clients

1

Laurent
Fereira

12:00 PM GYM CLASS

2 x 3 @ 185 lbs

(10mPP)

2

Rita
De Luca

12:00 PM GYM CLASS

1 x 3 @ 175 lbs

3

Karol
Costa

12:00 PM GYM CLASS

2 x 3 @ 155 lbs

10mPp

4

Andrymar
Romero

6:00AM GYM CLASS

1 x 3 @ 145 lbs

5

Angie
Daguenian

12:00 PM GYM CLASS

3 x 3 @ 135 lbs

6

Mayara
Mojica

6:00AM GYM CLASS

2 x 3 @ 125 lbs

6

Andreina
Romero

6:00AM GYM CLASS

1 x 3 @ 125 lbs

6

barbara
gil

4:30 PM GYM CLASS

1 x 3 @ 125 lbs

6

Bruna
Penn

5:45PM GYM CLASS

1 x 3 @ 125 lbs

6

Isa

5:45PM GYM CLASS

1 x 3 @ 125 lbs

6

Luana
Silva

5:45PM GYM CLASS

1 x 3 @ 125 lbs

7

Maria
Marin

5:45PM GYM CLASS

1 x 3 @ 115 lbs

70%

7

Perla
Lozano

12:00 PM GYM CLASS

1 x 3 @ 115 lbs