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Components

Deadlift

Metcon

Settings

Workout

Tuesday

Deadlift

Deadlift

Every 2:00 for 12:00
3 Reps @ 80-85%

Metcon (No Measure)

10:00 EMOM
8 Burpee Box Jump Overs 24/20''

Rest 5 minutes

Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP
5-10-15-10-15-20
Thrusters 75/55
Box Jump Overs 24/20'
**After the 20 athletes will continue starting back @ 5 reps on the Thrusters and box jump-overs

RX+ 95/65

Cool down/Mobility

1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch

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

Whiteboard:

Tuesday, May 17, 2022

Male Clients

1

Mark
Smith

AM WOD 5:30

1 x 3 @ 475 lbs

2

Stephen
Johnston

PM WOD 6:00

1 x 3 @ 385 lbs

365x2, 375x2, 385x2

3

Michael
Simpson

PM WOD 4:45

1 x 3 @ 365 lbs

4

Casey
Link

AM WOD 11:30

1 x 3 @ 345 lbs

4

Tim
Warner

AM WOD 11:30

1 x 3 @ 345 lbs

W/ Casey link

5

Zach
Smith’

AM WOD 11:30

6 x 3 @ 300 lbs

All sets

6

Eric
Glarborg

PM WOD 4:45

6 x 3 @ 275 lbs

6

Jason
Hoy

AM WOD 5:30

1 x 3 @ 275 lbs

7

Michael
Keller

AM WOD 11:30

6 x 3 @ 265 lbs

8

Marshall
Mortley

AM WOD 11:30

1 x 3 @ 255 lbs

225x3, 255x3

9

Jeff
Pontes 🏋️‍♀️

AM WOD 11:30

1 x 3 @ 250 lbs

10

Ed
Furnari

AM WOD 5:30

1 x 3 @ 205 lbs

Female Clients

1

Jamie
Benavidez

PM WOD 3:30

1 x 3 @ 210 lbs

2

Monique
M

AM WOD 5:30

1 x 3 @ 205 lbs

3

Danielle
Walker

AM WOD 11:30

1 x 3 @ 200 lbs

4

Courtney
Smith

PM WOD 4:45

1 x 3 @ 185 lbs

5

Rachel
Furnari

AM WOD 5:30

3 x 3 @ 180 lbs

Building from 165

6

Sarah
Lujan

PM WOD 6:00

1 x 3 @ 165 lbs