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Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

2 ROUNDS
8/6 Cal Bike (EZ Pace)
6 Cat/ Cows
6/6 Single Leg Glute Bridge-Ups
8 Alt. Deadbugs

Into…

2 ROUNDS
10/8 Cal Bike (Hard Pace)
5/5 Staggered Stance Good Mornings (Optional BB)
8 Above the Knee Deadlifts*
:30 Tuck Hold

*Round 2 complete Empty Bar Deadlifts.

Strength

Deadlift (1x3 / 1x3 / 1x3*)

Deadlift

1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
20/15 Cal Bike
3 Deadlifts (315/205)|(225/155)*

*Increase Reps by 2 after each full round.

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

Optional Finisher

Metcon (No Measure)

2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

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

Whiteboard:

Monday, June 06, 2022

Male Clients

1

Kyle
Schindler

SBMetcon: 5:30 PM

1 x 3 @ 425 lbs

2

Tyler
Marsh

SBMetcon: 3:30 PM

1 x 3 @ 405 lbs

No belt

3

Andrew
Schreiner

SBMetcon: 3:30 PM

1 x 3 @ 365 lbs

3

Evan
DeVore

SBMetcon: 5:00 AM

1 x 3 @ 365 lbs

4

Allen
Turner

SBMetcon: Noon

1 x 3 @ 335 lbs

4

Joseph
Nuccio

SBMetcon: 5:30 PM

1 x 3 @ 335 lbs

265,295,335

4

Robert
Froehlich

SBMetcon: Noon

1 x 3 @ 335 lbs

5

Matt
Ashwood

SBMetcon: 7:00 AM

1 x 3 @ 325 lbs

6

Jim
Kuklen

SBMetcon: Noon

1 x 3 @ 315 lbs

6

Jozsi
Popper

SBMetcon: 5:00 AM

1 x 3 @ 315 lbs

255; 285

7

Herman
Grimaldo

SBMetcon: 7:00 AM

1 x 3 @ 295 lbs

8

Austin
Murphy

SBMetcon: 8:00 AM

1 x 3 @ 285 lbs

235,265,285

8

Scott
deLelys

SBMetcon: 7:00 AM

1 x 3 @ 285 lbs

9

Ryan
Higgins

SBMetcon: 9:00 AM

1 x 3 @ 255 lbs

10

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 3 @ 225 lbs

slowly, keeping back good

11

Abrar
Syed

SBMetcon: 5:30 PM

1 x 3 @ 215 lbs

Female Clients

1

Danielle
Walsh

SBMetcon: 3:30 PM

1 x 3 @ 260 lbs

230x3, 200x3, 145x5, 95x10

2

Liva
Rivera

SBMetcon: 9:00 AM

1 x 3 @ 245 lbs

2

Skye
Haddock

SBMetcon: 5:30 PM

1 x 3 @ 245 lbs

3

Amanda
Glenz

SBMetcon: 7:30 PM

1 x 3 @ 235 lbs

4

Natasha
Briscoe

SBMetcon: 6:00 AM

1 x 3 @ 225 lbs

170, 195, 225

5

Rose-Agnes
Pardo

SBMetcon: 6:30 PM

1 x 3 @ 215 lbs

6

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 3 @ 205 lbs

6

Mel
Goodrich

SBMetcon: 8:00 AM

1 x 3 @ 205 lbs

7

Carolina
Rodriguez ...

SBMetcon: 6:30 PM

1 x 3 @ 200 lbs

8

CC
Anthony

SBMetcon: 9:00 AM

1 x 3 @ 195 lbs

8

Federica
Pena

SBMetcon: 8:00 AM

1 x 3 @ 195 lbs

9

Catherine
Sholtez

SBMetcon: 5:00 AM

1 x 3 @ 185 lbs

145, 165, 185

9

Natasha
Hidalgo

SBMetcon: 3:30 PM

1 x 3 @ 185 lbs

145/165/185

10

Cristy
Bartalo

SBMetcon: 7:00 AM

1 x 3 @ 180 lbs

140,160,180

11

Amanda
Schindler

SBMetcon: 5:30 PM

1 x 3 @ 175 lbs

11

Kristen
Hutchins

SBMetcon: 4:30 PM

1 x 3 @ 175 lbs

12

Sajana
Bajracharya

SBMetcon: 5:00 AM

1 x 3 @ 165 lbs

125,145,165

13

Julie
Murphy

SBMetcon: 8:00 AM

1 x 3 @ 155 lbs

125# 135# 155#

14

Aline
Teixeira

SBMetcon: 5:00 AM

1 x 3 @ 140 lbs

15

Samreen
Syeda

SBMetcon: 5:30 PM

1 x 3 @ 135 lbs