Public Whiteboard

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Components

Front Squat

EMOM Caliente-LIFE

EMOM Benchwall

Settings

Workout

Monday

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Front Squat (6@70%, 6@75%, 6@80%, 6@85%)

Front Squat

Metcon

EMOM Caliente-LIFE (AMRAP - Rounds)

LIFE
20 min EMOM
even-10 pushups w a band (belly button in, glutes and quads tight)
odd- 10 wallballs 20/12

EMOM Benchwall (Weight)

SPORT
20 min EMOM
even-5 bench at 70-80%
odd- 12 wallballs 20/14

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

Whiteboard:

Monday, March 29, 2021

Male Clients

1

Brad
Bosley

WOD: 6:45 AM

1 x 4 @ 225 lbs

2

Ben
Skinner

WOD 5:30am

1 x 4 @ 215 lbs

2

Grif
Hiatt

WOD 5:30am

1 x 4 @ 215 lbs

3

Travis
Sibley

WOD 5:30am

1 x 6 @ 195 lbs

4

Daniel
Brinkerhoff

WOD: 6:45 AM

1 x 6 @ 155 lbs

4

Tim
Schomaker

WOD 5:30am

1 x 6 @ 155 lbs

5

Greg
Skidmore

WOD 5:30am

4 x 6 @ 135 lbs

6

Greg
Gosper

WOD 5:30am

1 x 6 @ 125 lbs

7

Cove
Tarwater

WOD: 5:00 PM

1 x 6 @ 95 lbs

8

Brandon
Walters

WOD 5:30am

6 x 1 @ 205 lbs

Female Clients

1

Maralyn
Nava

WOD 5:30am

1 x 4 @ 155 lbs

2

Krystal
Acosta

WOD: 8:45 AM

1 x 6 @ 135 lbs

2

Laura
Peterson

WOD: 8:45 AM

1 x 6 @ 135 lbs

2

Alma
Aguilar

WOD: 5:00 PM

1 x 4 @ 135 lbs

3

Annette
Page

WOD: 5:00 PM

1 x 6 @ 125 lbs

4

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 6 @ 110 lbs

5

Alva
Lopez

WOD: 8:45 AM

1 x 6 @ 90 lbs

6

Heather
Carr

WOD: 6:45 AM

1 x 6 @ 65 lbs

6

Cara
Eells

WOD: 6:45 AM

1 x 5 @ 65 lbs

6

Jodee
Brinkerhoff

WOD: 8:45 AM

1 x 4 @ 65 lbs

7

Sara
Villa

WOD: 5:00 PM

1 x 6 @ 55 lbs

my wrists hurt. Need to work them before adding weight