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Components

Paused Front Squat

Back Squat

Metcon

Settings

Workout

Don’t skip leg day

Squat

A: Paused Front Squat (Heavy single, FULl 3 sec pause)

Paused Front Squat

B: Back Squat (Heavy double)

Conditioning

Metcon (AMRAP - Rounds and Reps)

Amrap 12

Buy in: 800 m run directly into…

10 Alt DB Snatch 50/35
10 DB Thrusters
10 DB 20 inch box step ups
50 double unders

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🎖 for the DB thruster, hold one dumbbell head in each hand

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

Whiteboard:

Tuesday, August 31, 2021

Clients:

Clients

1

Tyson
Stoll

12PM WOD

1 x 1 @ 315 lbs

2

Ricky
Pratt

5PM WOD

1 x 1 @ 305 lbs

3

GREGORY
SEMONIN

5PM WOD

1 x 1 @ 297.68 lbs

4

Brandon
Beefcake

5PM WOD

1 x 1 @ 286.65 lbs

5

Mike
Staten

Homebody/Not in class

1 x 1 @ 275 lbs

6

nick
davis

5PM WOD

1 x 1 @ 265 lbs

7

Halie
Donuts

12PM WOD

1 x 1 @ 260 lbs

8

Black
Steve

6 AM WOD

1 x 1 @ 245 lbs

9

Charlie
Krueger

6:15 PM WOD

1 x 1 @ 225 lbs

9

William
Florich

5PM WOD

1 x 1 @ 225 lbs

10

Zachary
Righter

Homebody/Not in class

1 x 1 @ 210 lbs

11

Caleb
Dudley

5PM WOD

1 x 1 @ 205 lbs

12

Erin
Konopacke

5PM WOD

1 x 1 @ 190 lbs

13

Ali
Clement

12PM WOD

1 x 1 @ 175 lbs

14

Marcus
Snell

5PM WOD

1 x 1 @ 165 lbs

14

Michael
Lindley

6 AM WOD

1 x 1 @ 165 lbs

15

Nicole
Dailey

5PM WOD

1 x 1 @ 155 lbs

16

Melissa
Bieniek

Homebody/Not in class

1 x 1 @ 153 lbs

17

Tori
Stickels

5PM WOD

1 x 1 @ 145 lbs

18

Stacey
Ice

Homebody/Not in class

1 x 1 @ 138 lbs

19

Hailey
Mallendick

12PM WOD

1 x 1 @ 135 lbs

20

Mark
Buehler

6:15 PM WOD

1 x 1 @ 125 lbs

20

rosa
sutphin

Homebody/Not in class

1 x 1 @ 125 lbs

21

STEPHANIE
HOLLIS

12PM WOD

1 x 1 @ 115 lbs

22

Delaney
Krueger

6 AM WOD

1 x 1 @ 95 lbs

23

Rita
Ivan

12PM WOD

1 x 1 @ 90 lbs

55#, 65, 75, 85, 90

24

Jennifer
Straka

6:15 PM WOD

1 x 1 @ 55 lbs