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Components

Bench Press

Metcon

Metcon

Settings

Workout

Monday

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Bench Press (5.5.3.2.1.1.1)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12min AMRAP
8 Power Snatch 65/45
10 ring rows
200m Run

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
8 Power Snatch 95/65
6 Chest to Bar pullups
200m Run

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Whiteboard:

Monday, May 24, 2021

Male Clients

1

Grif
Hiatt

WOD 5:30am

1 x 1 @ 307 lbs

2

Russell
Linman

WOD: 5:00 PM

1 x 1 @ 265 lbs

3

Ben
Skinner

WOD 5:30am

1 x 1 @ 245 lbs

4

Austin
Gardner

WOD: 5:00 PM

1 x 1 @ 235 lbs

4

Travis
Sibley

WOD 5:30am

1 x 1 @ 235 lbs

5

Brandon
Walters

WOD: 6:30 AM

1 x 1 @ 225 lbs

5

Butch
Leckey

WOD 6:00 pm

1 x 1 @ 225 lbs

no bench in a year, watch form, get strong

6

Chris
Mayes

WOD 5:30am

1 x 215 @ 0 lbs

6

Private

WOD: 5:00 PM

1 x 0 @ 250 lbs

Female Clients

1

Laura
Peterson

WOD: 8:45 AM

1 x 1 @ 150 lbs

2

Maralyn
Nava

WOD 5:30am

3 x 1 @ 140 lbs

3

Sara
Villa

WOD: 5:00 PM

1 x 3 @ 120 lbs

a little too heavy

4

Alma
Aguilar

WOD: 8:45 AM

1 x 1 @ 115 lbs

5

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 1 @ 100 lbs

5

Amy
Skinner

WOD 5:30am

2 x 1 @ 100 lbs

6

Alva
Lopez

WOD: 8:45 AM

3 x 1 @ 85 lbs

7

Kami
Jones

WOD: 5:00 PM

1 x 1 @ 80 lbs

8

Heather
Carr

WOD: 6:30 AM

3 x 1 @ 75 lbs

9

Kim
Riggs

WOD: 8:45 AM

1 x 115 @ 0 lbs