Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Settings

Workout

Monday

Warm-up

EMOM x 6 MINUTES
MIN 1 -- :50 Row (increasing pace each interval)
MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)
MIN 3 -- :50 Elbow Plank

Immediately Into…

1:00 of Wrist Stretching / Forearm Opening

Strength

Front Squat (5x3)

Front Squat

5x3
Tempo Front Squat (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

4 SETS
1:00 - Max DB Front Squat (50/35)|(35/20)
1:00 - Max DB Devil’s Press
1:00 - Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

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

Whiteboard:

Monday, June 15, 2020

Male Clients

1

Kacen
Gubler

5:00 AM WOD

5 x 3 @ 235 lbs

2

Robby
Bennett

5:00 AM WOD

5 x 3 @ 165 lbs

3

Kody
Wilson

6:00 AM WOD

5 x 3 @ 155 lbs

5 sets

4

Benjamin
Lee

4:45 PM WOD

5 x 3 @ 135 lbs

4

Boyd
VanDam

5:00 AM WOD

5 x 3 @ 135 lbs

4

Shawn
Judd

5:00 AM WOD

5 x 3 @ 135 lbs

5

Clark
Harrison

9:30 AM WOD

5 x 3 @ 95 lbs

Female Clients

1

Jessica
Langston

6:00 PM WOD

5 x 3 @ 165 lbs

2

Janessa
Stevens

9:30 AM WOD

5 x 3 @ 125 lbs

2

Maria
Wilson

6:00 AM WOD

5 x 3 @ 125 lbs

3

Dawn
Hansen

9:30 AM WOD

5 x 3 @ 115 lbs

4

Jocelyn
Sackett

9:30 AM WOD

5 x 3 @ 95 lbs

5

Susannah
Stout

4:45 PM WOD

5 x 3 @ 85 lbs

6

Mayra
Martinez

4:45 PM WOD

5 x 3 @ 75 lbs

6

Yesenia
Leavitt

4:45 PM WOD

5 x 3 @ 75 lbs

7

Karrie
Nielson

5:00 AM WOD

5 x 3 @ 65 lbs

8

Jessica
Jensen

6:00 PM WOD

5 x 3 @ 55 lbs

9

Barbara
Cox

9:30 AM WOD

5 x 3 @ 0 lbs

I didn't do 5 sets