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Components

Metcon

Hello Legs...Goodbye legs

Bulgarian Split Lunge

Glute-Ham Raises

Stiff Leg Deadlifts

GHD Crunches

Settings

Workout

6/27/2017

In's

Foam Roll Calves

Yoga/Mobility

Dragon Pose

Warm-up

Clean Warm Up

3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans

Skill/Strength

Metcon (AMRAP - Reps)

8 Min EMOM
5 Squat Cleans 165/105

Go for 60-80% of your 1 rep max. Don’t cheat yourself, increase the load if it is too easy.

WOD

Hello Legs...Goodbye legs (Time)

3 Rounds for time
20 Back Squats
20 Back Rack Lunges (10 per side)
Run to Racetrack

RX: 135/95

Spec Ops Training

Mental note

Bulgarian Split Lunge (3x8)

Holding weight down at your side. Place your back foot on a 6-12 inch box depending on your height. Lower yourself until you back knee touches the ground. Stand up until your front leg is straight.

Glute-Ham Raises (3x8)

Glute-Ham Raises

Stiff Leg Deadlifts (3x20)

Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.

GHD Crunches (3x20)

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

Whiteboard:

Tuesday, June 27, 2017

Male Clients

1

Brandon
Dues

5:20 PM CrossFit

40 Reps

135# (60%). Working on diving under bar & pressing up in catch. N...

1

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

40 Reps

165lb. First 5 rounds unbroken. then 3/1/1

1

LLOYD
HARRIS

6:30 PM CrossFit

40 Reps

150 = 70% 1RM

2

David
Moon

Open Gym 7:30AM-9:30AM

37 Reps

Fock 165

3

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

33 Reps

4

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

26 Reps

5, 3, 3, 3, 2, 3, 3, 4

5

corey
sadler

5:20 PM CrossFit

40 Reps

115lb

5

Private

5:20 AM CrossFit

40 Reps

5

Frank
Valeriani

4:10PM CrossFit

40 Reps

95#

5

Jordan
Brewer

Open Gym 7:30AM-9:30AM

40 Reps

155

5

Matt
Osborn

6:30 PM CrossFit

40 Reps

@75lb

6

Josh
Lee

Lift Sesh w/ Jared 3PM-4P...

34 Reps

135 lb

7

Sonny
Ruff

4:10PM CrossFit

30 Reps

@ 80; 10 @ 70

Female Clients

1

Katie
Harris

5:20 PM CrossFit

40 Reps

2

Andrea
Sierra

5:20 PM CrossFit

40 Reps

60lbs

2

Brittany
Pickard

5:20 AM CrossFit

40 Reps

first 2 rounds- 65# SC last 6- 55# PC

2

Cathy
Holmes

6:30 PM CrossFit

40 Reps

60#

2

Charlotte
Anderson

4:10PM CrossFit

40 Reps

55 lbs

2

Geralynn
Hughes

6:30 AM CrossFit

40 Reps

2 sets 55lbs 3 sets 35lbs

2

Heather
Powell

Lift Sesh w/ Jared 3PM-4P...

40 Reps

60#

2

Heather
valenzuela

5:20 PM CrossFit

40 Reps

95lbs first 2 rounds, 85 rest

2

Katie
Jaquet

5:20 AM CrossFit

40 Reps

85lb

2

Lauren
Leet

6:30 PM CrossFit

40 Reps

85#

2

Leianna
Cooper

6:30 PM CrossFit

40 Reps

55#

2

Private

4:10PM CrossFit

40 Reps

2

Private

4:10PM CrossFit

40 Reps

2

Morgan
White

9:30 AM CrossFit

40 Reps

45 lbs

2

Nicole
Dues

5:20 PM CrossFit

40 Reps

25 # KB

2

Stephanie
Alarcon

6:30 AM CrossFit

40 Reps

55#

2

Tracy
Auber

6:30 AM CrossFit

40 Reps

55# back super tight

3

Taylor
Valeriani

4:10PM CrossFit

38 Reps

55lb

4

Christina
Tovar

5:20 PM CrossFit

36 Reps

4

Janet
James

5:20 AM CrossFit

36 Reps

65# = 70+%

5

Maddie
Kirkpatrick

4:10PM CrossFit

35 Reps

@115, last 3 sets @95

6

Private

Lift Sesh w/ Jared 3PM-4P...

34 Reps

7

Brianne
LeBlanc

9:30 AM CrossFit

32 Reps

10@95#, 22@85#