Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

Metcon (No Measure)

AMRAP X7 MIN
5/5 Elbow Punches
5 Lunges + Air Squat (1+1 Lunges and 1 Air Squat is one rep)
5 Front Squats
10 Up & Down
5 Bootstrappers

Strength

Front Squat (2X3 @70%)

Front Squat

Workout

Metcon (AMRAP - Reps)

EMOM X8 MIN
MIN 1- 5 Squat Clean (155/105)|(135/95)
MIN 2- Max Plate Ground to Overhead (45/25)|(25/15)

Rest 1:00 then...

EMOM X8 MIN
MIN 1- 7 Power Clean (155/105)|(135/95)
MIN 2- Max Plate OH Lunges (45/25)|(25/15)*

*Left + Right= 1 rep.

(Score is Total Reps)

Whiteboard:

Wednesday, February 23, 2022

Male Clients

Sergio
Hernandez

6:00AM GYM CLASS

2 x 3 @ 205 lbs

Max
Fedin

4:30 PM GYM CLASS

1 x 3 @ 185 lbs

Roger
Ferreira Alves

7:30AM GYM CLASS

1 x 3 @ 185 lbs

Gabe
Mendes

7:30AM GYM CLASS

2 x 3 @ 135 lbs

Female Clients

Ramon
Ferreira

6:00AM GYM CLASS

1 x 3 @ 265 lbs

Laurent
Fereira

12:00 PM GYM CLASS

2 x 3 @ 145 lbs

(10mPP)

Luana
Silva

5:45PM GYM CLASS

1 x 3 @ 145 lbs

2x 3 - 125lbs / 1x 3 - 145(70%)

Kimberly
Lanzana

6:00AM GYM CLASS

1 x 3 @ 130 lbs

105-115-125-130(90%)

Karol
Costa

12:00 PM GYM CLASS

2 x 3 @ 125 lbs

10mPp

Maria
Marin

7:30AM GYM CLASS

1 x 3 @ 70 lbs

70%