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Components

Push Press

Metcon

Push up off dumbell

DB Bench

Close Grip Bench Press

Close/ Narrow Grip Pu ...

GHD Sit-ups

DB Planks w/alternati ...

Settings

Workout

7/12/2017

In's

3 sets of 12 reverse flys with thera bands

Yoga/Mobility

Chest Stretch

Warm-up

2 min jump rope
THEN
2 rounds
Bear Crawls length of gym
Inch Worms length of gym
10 KB Rows - 5 each arm
10 Box Dips

Skill/Strength

Push Press (3x5)

Push Press

WOD

Metcon (Time)

For time:
45 HSPU
45 Ring Dips
45 Push ups
Divide reps as you wish

Spec Ops Training

Mental note

Superset
1. DB Push ups/DB Bench
2. Close grip bench/close grip push ups
3. GHD Sit ups/DB planks w/ alt row

Push up off dumbell (3 x ME (Match number))

Pick weight where knuckles aren't touching the ground. Put dumbells at a 45 angle

DB Bench (3 x 8-ME)

If you reach 50# DB go for max effort not 8 reps

Close Grip Bench Press (3 x 8)

Hands inside shoulder width.

Close/ Narrow Grip Push Ups (3 x ME)

GHD Sit-ups (3 x ME)

GHD Sit-ups

DB Planks w/alternating row (3 x 45-90 sec)

Must touch shoulder with DB

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

Whiteboard:

Wednesday, July 12, 2017

Male Clients

1

David
Moon

Open Gym 7:30AM-9:30AM

3 x 5 @ 155 lbs

1

Peter
Kober

5:20 PM CrossFit

3 x 5 @ 155 lbs

2

Private

5:20 PM CrossFit

3 x 5 @ 135 lbs

2

Nicholas
Siburt

5:20 PM CrossFit

3 x 5 @ 135 lbs

3

Trey
Jackson

CrossFit/Foundations 6:30...

3 x 5 @ 125 lbs

4

corey
sadler

5:20 PM CrossFit

3 x 5 @ 115 lbs

Got 2 at 135

4

Lee
Ambrose

4:10PM CrossFit

3 x 5 @ 115 lbs

135 once

5

derek
mackley

9:30 AM CrossFit

1 x 5 @ 75 lbs

2@65lbs

5

Freddy
Aubert

5:20 AM CrossFit

1 x 5 @ 140 lbs

2x5 @ 135

5

Grant
McHaney

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

1 x 5 @ 195 lbs

165/175/185/195

5

Jared
Williams

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

1 x 5 @ 155 lbs

practiced better cycling

5

Jeremy
Springer

5:20 PM CrossFit

1 x 5 @ 155 lbs

135, 145, 155

Female Clients

1

Kim
Coffee

CrossFit/Foundations 6:30...

3 x 5 @ 125 lbs

2

Katie
Jaquet

4:10PM CrossFit

3 x 5 @ 95 lbs

3

Brianne
LeBlanc

6:30 AM CrossFit

3 x 5 @ 85 lbs

3

Lauren
Leet

CrossFit/Foundations 6:30...

3 x 5 @ 85 lbs

4

Destinee
Medrano

5:20 PM CrossFit

3 x 5 @ 75 lbs

4

Private

4:10PM CrossFit

3 x 5 @ 75 lbs

4

Stephanie
Alarcon

6:30 AM CrossFit

3 x 5 @ 75 lbs

5

Geralynn
Hughes

6:30 AM CrossFit

3 x 5 @ 65 lbs

6

Andrea
Sierra

4:10PM CrossFit

3 x 5 @ 60 lbs

7

Vanessa
Campos

6:30 AM CrossFit

3 x 5 @ 55 lbs

3*5 @35; and 3*5 @ 45 lbs

8

Leianna
Cooper

9:30 AM CrossFit

3 x 5 @ 25 lbs

DB - wrists 65# 3 x 5 with barbell

8

Nayddan
Milord

CrossFit/Foundations 6:30...

3 x 5 @ 25 lbs

9

Steph
Karins

5:20 AM CrossFit

2 x 5 @ 95 lbs

9

Tracy
Auber

6:30 AM CrossFit

2 x 5 @ 95 lbs

Failed 3rd set @ 95 on rep 5. 1 set at 90

9

Janet
James

5:20 AM CrossFit

1 x 5 @ 70 lbs

failed 75 at first rep x's 2 even tho i've done 1x5 at 75.

9

jennifer
wujciak

5:20 PM CrossFit

1 x 5 @ 50 lbs

3 by 5 at 45

9

Private

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

1 x 5 @ 95 lbs