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Components
Metcon
Metcon
Settings
Location
(All)
The Factory Strength and Conditioning
Program
24/7 Access + Open Gym
At Home
Gilbert Summer Sports Performance
Kickboxing
KIDS CLASS
Open Gym
Strength & Conditioning
Date
Workout
Freaky ass friday - The Factory Strength and Conditioning
Class
(All)
Strength & Conditioning: 5:00 AM
Strength & Conditioning: 6:00 AM
Strength & Conditioning: 9:00 AM
Strength & Conditioning: 12:00 PM
Strength & Conditioning: 4:30 PM
Strength & Conditioning: 5:30 PM
Strength & Conditioning: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (5/4)
Workout
Freaky ass friday
Metcon (Time)
3 rounds
30 alternating single leg squats
30 ghd sit ups
10 ring muscle ups
Gold:
20/20/10 rmu progressions (ground or box)
Silver:
30 single leg squats to bench
30 ab mat sit ups w/med ball
10 ring dips with bands
Metcon (Time)
5 sets
Bike sprints
15/12 cal bike sprints
-rest 2 min each round-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 25, 2022
Male Clients
1
Crime Dog
Griffin
Strength & Conditioning: ...
10:35
2
Chris
Ozmun
Strength & Conditioning: ...
11:08
Bench squats, band ring dips
3
Ken
Bohnenkamp
Strength & Conditioning: ...
14:25
4
Jarod
Bark
Strength & Conditioning: ...
14:41
30 modified pistols with box and holding onto rig 30 ghds 10 bar ...
5
Morgan
Morgan
Strength & Conditioning: ...
15:43
Female Clients
1
Alyssa
Oakley
Strength & Conditioning: ...
13:47
2
Amber
King
Strength & Conditioning: ...
14:09
3
Brooke
Shea
Strength & Conditioning: ...
16:33
Scaled ring muscle up; 30, 30, 10
4
Adriana
Morgan
Strength & Conditioning: ...
19:46
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