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Components

Deadlift

Metcon

Stiff Leg Deadlifts

Glute-Ham Raises

Back Rack Lunge

Strict Toes-To-Bar

Flutter Kicks

Settings

Workout

7/10/2017

In's

3x15 Glute Extensions

Yoga/Mobility

Pigeon Pose

Warm-up

Row 300 meters
THEN...
2 Rounds
10 Reverse Lunges
10 Jump Squats
10 Push-ups
10 KB Stiff Leg Deadlifts
10 KB Swings OH

Skill/Strength

Deadlift (3x5)

Deadlift

overhand, no hookgrip, no chalk

WOD

Metcon (AMRAP - Reps)

5 Minutes of:
   7 Deadlifts, 155/105
   7 Burpees
Then 5 Minutes of:
   Turkish Get-ups, 44-45/25-26
Then 5 Minutes of:
   7 Handstand Push-ups
   7 DB Snatches, 44-45/25-26
Then 5 Minutes of:
   Row for Calories

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Spec Ops Training

Mental note

Super Set following exercises together
1. Stiff Leg Deadlifts / Glute Ham Developers
2. Weighted Lunges / Iron Mikes
3. Strict Leg Raise / Flutter Kicks (4 Count)

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.

Glute-Ham Raises (3xME)

Glute-Ham Raises

Record how many you come all the way up.

Back Rack Lunge (3x16 (8 Per Side))

Back Rack Lunge

Strict Toes-To-Bar (3x8)

Strict Toes-To-Bar

vary the range of motion to hit 8 reps. Make it hard as hell. This is where you improve your sit-ups.

Flutter Kicks (3x30)

4 Count

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

Whiteboard:

Monday, July 10, 2017

Male Clients

1

Brandon
Dues

4:10PM CrossFit

3 x 5 @ 280 lbs

2

Brett
Simmon

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

3 x 5 @ 275 lbs

2

Grant
McHaney

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

3 x 5 @ 275 lbs

no hook grip, no switch, no chalk

2

Nicholas
Siburt

5:20 PM CrossFit

3 x 5 @ 275 lbs

3

Lee
Ambrose

5:20 PM CrossFit

3 x 5 @ 255 lbs

no chalk, no hookgrip, damn you Grant!

4

derek
mackley

4:10PM CrossFit

3 x 5 @ 145 lbs

5

Todd
Geohagan

9:30 AM CrossFit

3 x 5 @ 0 lbs

ended 185 25/15/15/45-25

5

Jordan
Brewer

Open Gym 7:30AM-9:30AM

2 x 5 @ 265 lbs

5

Cyrus
Medrano

5:20 PM CrossFit

1 x 5 @ 255 lbs

225, 225, 255

5

Jared
Williams

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

1 x 5 @ 225 lbs

185-225 - tried 245 for 2 reps

Female Clients

1

Maddie
Kirkpatrick

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

3 x 5 @ 185 lbs

2

Christina
Tovar

5:20 PM CrossFit

3 x 5 @ 175 lbs

3

Heather
valenzuela

5:20 PM CrossFit

3 x 5 @ 165 lbs

Could've gone a little heavier

3

Katie
Jaquet

6:30 AM CrossFit

3 x 5 @ 165 lbs

no hook grip sucks

3

Lauren
Leet

6:30 PM CrossFit

3 x 5 @ 165 lbs

3

Tracy
Auber

6:30 AM CrossFit

3 x 5 @ 165 lbs

4

Destinee
Medrano

5:20 PM CrossFit

3 x 5 @ 145 lbs

5

Andrea
Sierra

6:30 AM CrossFit

3 x 5 @ 115 lbs

5

Janet
James

5:20 AM CrossFit

3 x 5 @ 115 lbs

lighter because of no hook grip or chalk

5

Private

5:20 PM CrossFit

3 x 5 @ 115 lbs

6

Charlotte
Anderson

4:10PM CrossFit

3 x 5 @ 105 lbs

7

Geralynn
Hughes

6:30 AM CrossFit

3 x 5 @ 85 lbs

8

jennifer
wujciak

5:20 PM CrossFit

3 x 5 @ 65 lbs

9

Emily
Hilton

9:30 AM CrossFit

2 x 5 @ 125 lbs

105

9

Kim
Coffee

6:30 PM CrossFit

2 x 5 @ 235 lbs

1@ 215

9

Buffie
Plack

9:30 AM CrossFit

1 x 5 @ 165 lbs

9

Heather
Powell

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

1 x 5 @ 155 lbs

2 @ 145

9

Laiken
Williams

4:10PM CrossFit

1 x 5 @ 135 lbs

85,105,115,125,135

9

Leianna
Cooper

4:10PM CrossFit

1 x 5 @ 155 lbs

85,115,135,155