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Components

Metcon

Settings

Workout

Monday

Warm-up

AMRAP x 6 MINUTES
3 Push up to Pike*
6/6 DB Deadlift
6 DB Front Squat
6/6 DB OH Press

*Pause :02 at the top of the pike.

Skill

Metcon (No Measure)

EMOM x 10 MINUTES
Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 - :45 Single Arm DB Bent Over Row**

*Athlete Choice for practicing overhead strength and stability*

**Alternate arms every 5 reps**
(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES
12 Burpees over DB
10 Handstand Push-Up
20 Alt. DB Snatch (50/35)|(35/25)
20 Wall Balls (20/14)

(Score is Rounds + Reps)

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

Whiteboard:

Monday, August 24, 2020

Male Clients

1

Jose
Dou

6:45PM GYM CLASS

3 + 27

2

Gabriel
Fernandez

6:00AM GYM CLASS

3 + 19

3

Carlos
Olivares

6:45PM GYM CLASS

3 + 3

4

Orlando
Flores

6:00AM GYM CLASS

2 + 55

5

Kenneth
Vera

6:00AM GYM CLASS

2 + 42

6

David
Lozano

6:45PM GYM CLASS

2 + 20

Female Clients

1

Eliana
Castro

6:45PM GYM CLASS

3 + 4

20# Wall Ball

2

Karol
Costa

5:30PM GYM CLASS

2 + 41

Tired!!!

3

Virginia
Khlaid

5:30PM GYM CLASS

2 + 36

4

Bruna
Penn

6:45PM GYM CLASS

2 + 31

5

Ramon
Ferreira

6:00AM GYM CLASS

2 + 19

6

Magdelin
Goitia

6:45PM GYM CLASS

3 + 27

Wall ball 14lbs/ box push pike

7

Laurent
Fereira

5:30PM GYM CLASS

3 + 22

#35 DB, push press

8

Hevelyn
CARELI

6:00AM GYM CLASS

3 + 17

DB @25#

9

barbara
gil

5:30PM GYM CLASS

3 + 7

Box push up to Pike DB snatch #25 Wall Balls #14

10

Kleisy
Johnson

12:00 PM GYM CLASS

3 + 1

Hspus 15 and abmat

11

Rosse ✈️💙
Aleman

12:00 PM GYM CLASS

2 + 57

15lb dumbbells. Pike push up on box

12

Maeve
Jackson

7:30AM GYM CLASS

2 + 29

Up downs Box handstand push-up 20lb snatch Air squats