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Components

Power Clean + Clean

Metcon

Settings

Workout

Tuesday

Power Clean + Clean

12:00 EMOM
1+1, starting @ 60-70% of 1RM Clean
Build each minute

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
3 Burpee Ring Muscle-Ups
3 Cleans 225/155#
*can be power or squat
Goal ~6 Rounds

Cool down/Mobility

1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch

Accessory work

5 Sets, For Quality
4-6 Strict Chin-Up 30x3 Tempo
4-6 Strict Ring Dips 33x3 Tempo
10/10 Single Leg GHD Hip Extension

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

Whiteboard:

Tuesday, May 10, 2022

Male Clients

1

Stephen
Johnston

PM WOD 6:00

1 x 1 @ 265 lbs

Hit the power at 275, missed the squat

2

Michael
Simpson

PM WOD 6:00

1 x 1 @ 245 lbs

Missed 12th minute @245 tho

2

Tim
Warner

AM WOD 11:30

1 x 1 @ 245 lbs

Screwed this all up F 255 twice

3

Jonathan
Longdon

AM WOD 5:30

1 x 1 @ 235 lbs

From 155 adding to 235

4

Zach
Smith’

AM WOD 11:30

1 x 1 @ 220 lbs

145, 145, 160, 160, 175, 180, 195, 200, 205, 215, 220, 220

5

Michael
Keller

AM WOD 11:30

1 x 1 @ 215 lbs

Failed 225

6

Jon
Bender

PM WOD 4:45

2 x 1 @ 210 lbs

Axel Bar

7

Casey
Link

PM WOD 3:30

1 x 1 @ 205 lbs

8

Thomas
Gaffney

PM WOD 4:45

1 x 1 @ 175 lbs

9

Jason
Hoy

WOD: 6:30 AM

1 x 1 @ 155 lbs

Tired today

10

Ed
Furnari

AM WOD 11:30

1 x 1 @ 130 lbs

Building last rep 130

11

Jeff
Pontes 🏋️‍♀️

AM WOD 11:30

1 x 1 @ 95 lbs

Female Clients

1

Samantha
Jaramillo

AM WOD 11:30

1 x 1 @ 155 lbs

2

Crystal
Himeur

PM WOD 3:30

1 x 1 @ 145 lbs

2

Kelsey
Vigil

AM WOD 5:30

1 x 1 @ 145 lbs

2

Monique
M

PM WOD 4:45

1 x 1 @ 145 lbs

Built from 85

3

Courtney
Smith

PM WOD 4:45

1 x 1 @ 135 lbs

75, built by 5s

4

Jasmyn
Barros

AM WOD 11:30

1 x 1 @ 110 lbs

5

Natalie
Dalton

AM WOD 5:30

1 x 1 @ 105 lbs

Last one was rough

6

Amber
Miranda

AM WOD 11:30

1 x 1 @ 100 lbs