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Back Squat

Metcon

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Workout

Monday

Strength

Back Squat (3RM)

Take 12 Mins to find a Heavy 3RM for the day.

then following 3x3 E2M at the same weight.

*Remember push it as hard as you can whether you PR or not, go based on how you feel.

*Coaches reminder to focus on bail outs or spotting it needed.

Metcon (AMRAP - Rounds and Reps)

15 Min Amrap:

10 TTB
15/12 Cal AD
25 Wallballs 20/14
Rest 1 Min Between Rounds

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

Whiteboard:

Monday, March 21, 2022

Male Clients

1

Eric
Glarborg

PM WOD 4:45

3 x 3 @ 315 lbs

1

John
Jennings

PM WOD 6:00

1 x 3 @ 315 lbs

1

Michael
Simpson

PM WOD 4:45

1 x 3 @ 315 lbs

2

Stephen
Johnston

PM WOD 6:00

1 x 3 @ 305 lbs

3

Jonathan
Jones

PM WOD 4:45

3 x 3 @ 255 lbs

4

Zach
Smith’

AM WOD 5:30

3 x 3 @ 250 lbs

4

Jason
Barnes

PM WOD 4:45

1 x 3 @ 250 lbs

5

Michael
Keller

AM WOD 11:30

4 x 3 @ 245 lbs

6

Jason
Hoy

WOD: 6:30 AM

1 x 3 @ 225 lbs

Weekend running

7

Tom
Neale

WOD: 6:30 AM

1 x 3 @ 205 lbs

8

Fernando
Monreal

AM WOD 11:30

1 x 3 @ 175 lbs

9

Juan
Pedro Mend ...

PM WOD 6:00

1 x 3 @ 165 lbs

10

Joseph
Ulibarri

AM WOD 5:30

3 x 3 @ 150 lbs

Focused on getting low and knees out

Female Clients

1

Crystal
Himeur

PM WOD 4:45

1 x 3 @ 205 lbs

2

Samantha
Jaramillo

AM WOD 11:30

1 x 3 @ 200 lbs

3

Kelsey
Vigil

AM WOD 5:30

1 x 3 @ 185 lbs

Could have gone heavier. But, the sunburn on my back hurt SO bad.

4

Courtney
Smith

PM WOD 3:30

1 x 3 @ 155 lbs

5

Sara
Millspaugh

PM WOD 6:00

3 x 3 @ 150 lbs

6

Gloria
Lopez

PM WOD 3:30

3 x 3 @ 145 lbs

6

Jasmyn
Barros

AM WOD 11:30

3 x 3 @ 145 lbs

7

Sarah
Lujan

PM WOD 6:00

3 x 3 @ 135 lbs

7

KRISTIAN
FAZIO

AM WOD 5:30

1 x 3 @ 135 lbs

7

Natalie
Dalton

AM WOD 5:30

1 x 3 @ 135 lbs

Worked on form Right hip over compensates

7

Valerie
Warner

AM WOD 5:30

1 x 3 @ 135 lbs