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Components

Back Rack Lunge

Metcon

Settings

Workout

Monday

3 ROUNDS (For quality) - 12:00 CAP
200m Jog
25m Walking Lunges
10 Single Leg KB Romanian Deadlift
5/5 KB Push Press
10 KB Goblet Squats
10 Russian KB Swings

- 1:00 Rest b/t Rounds -

Warm-up

Strength

Back Rack Lunge (10-10-10)

Back Rack Lunge

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
40 Plate G2OH (25/15)
40 Wall Ball Lunges (20/14)
20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.

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

Whiteboard:

Monday, August 26, 2019

Male Clients

1

Kacen
Gubler

5:00 AM WOD

1 x 10 @ 185 lbs

2

Jared
Behunin

4:45 PM WOD

1 x 10 @ 155 lbs

2

Luke
Robinson

4:45 PM WOD

1 x 10 @ 155 lbs

2

Matt
Clifford

4:45 PM WOD

1 x 10 @ 155 lbs

3

Dave
Howard

5:00 AM WOD

1 x 10 @ 115 lbs

75, 95, 115#

4

Benjamin
Lee

4:45 PM WOD

1 x 10 @ 105 lbs

5

Clark
Harrison

4:45 PM WOD

1 x 10 @ 55 lbs

Female Clients

1

Jessica
Langston

5:00 AM WOD

1 x 10 @ 185 lbs

7@215

2

Ali
Miller

9:30 AM WOD

1 x 10 @ 125 lbs

2

Chantel
Robinson

4:45 PM WOD

1 x 10 @ 125 lbs

2

Maria
Wilson

9:30 AM WOD

1 x 10 @ 125 lbs

3

Jocelyn
Sackett

9:30 AM WOD

1 x 10 @ 115 lbs

4

Angel
Johnson

9:30 AM WOD

1 x 10 @ 85 lbs

5

Barbara
Cox

4:45 PM WOD

1 x 10 @ 75 lbs

5

Dawn
Hansen

4:45 PM WOD

1 x 10 @ 75 lbs

5

Yesenia
Leavitt

4:45 PM WOD

1 x 10 @ 75 lbs

6

Charo
Shamo

4:45 PM WOD

1 x 10 @ 55 lbs