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Components

Bench Press

Metcon

Settings

Workout

TGIF

Strength

Bench Press (3RM)

Take 12 Mins to Build to a HEAVY 3RM.

Then 3x3 E2M at same weight.

Use the same grip as you do for your strict press/ jerks.

*Use a spotter as you get heavy.

Metcon (AMRAP - Rounds and Reps)

20 Min AMRAP

2 MU (ring preffered)
4 HSPU
6 PS 95/65
8 OHS

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

Whiteboard:

Friday, March 25, 2022

Male Clients

1

Marshall
Mortley

AM WOD 5:30

1 x 3 @ 235 lbs

Dropped to 215 for the 3x3

2

Stephen
Johnston

PM WOD 3:30

1 x 3 @ 225 lbs

3

Eric
Glarborg

PM WOD 4:45

3 x 3 @ 205 lbs

4

Aaron
Brundage

AM WOD 5:30

1 x 3 @ 200 lbs

3x3 185#

5

Kevin
Yarritu

PM WOD 6:00

1 x 3 @ 195 lbs

5

Lorenzo
Hernandez

AM WOD 11:30

1 x 3 @ 195 lbs

6

Casey
Link

PM WOD 4:45

1 x 3 @ 185 lbs

6

Jason
Hoy

AM WOD 11:30

1 x 3 @ 185 lbs

7

Zach
Smith’

AM WOD 5:30

3 x 3 @ 175 lbs

175 on the 3x3. Tried 185, Spotter took some weight on the 3rd re...

8

Michael
Keller

AM WOD 11:30

4 x 3 @ 165 lbs

9

Joseph
Ulibarri

AM WOD 5:30

3 x 3 @ 135 lbs

150 1rep. Think I can do 160

10

Ed
Furnari

AM WOD 5:30

1 x 3 @ 105 lbs

Female Clients

1

Crystal
Himeur

AM WOD 11:30

1 x 3 @ 125 lbs

2

Savanna
Yaegle

PM WOD 3:30

1 x 3 @ 120 lbs

3

Kelsey
Vigil

AM WOD 5:30

1 x 3 @ 115 lbs

4

Courtney
Smith

PM WOD 3:30

1 x 3 @ 100 lbs

4

Monique
M

WOD: 6:30 AM

1 x 3 @ 100 lbs

5

Rachel
Furnari

AM WOD 5:30

3 x 3 @ 85 lbs

6

Sarah
Lujan

PM WOD 6:00

3 x 3 @ 75 lbs