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Components

Bench Press

Metcon

Metcon

Metcon

Settings

Workout

9/7/22

Full Week Programming

Monday: Hero Wod
Tuesday: Barbell Complex
Wednesday: Bench Press & Capacity Work
Thursday: Front or Overhead Squat
Friday: Gymnastics Progressions

Bench Press (5-5-5-5-5)

Every 3 Minutes Superset with
8-10 DB Rows Each Arm (Heavy!!)

If you're still a beat up from Monday drop the weight and do sets of 10 in reverse grip for a little recovery work

Capacity Work

Choice of any Options Below

Metcon (3 Rounds for time)

500/400m Row
Rest Appox Same
1000/800m Row
Rest Approx Same
2000/1600m Row

Metcon (3 Rounds for time)

400m Run
Rest Approximately Same
800m Run
Rest Same
1600m Run

Metcon (3 Rounds for time)

30/21 Cal Bike
Rest Approx Same
60/42 Cal Bike
Rest Approx Same
120/84

Extra Credit

40 Mixed Grip Barbell Curls
Alternate every 10

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

Whiteboard:

Wednesday, September 07, 2022

Male Clients

1

Jared
Barros

CrossFit: 9:00 AM

1 x 5 @ 265 lbs

2

Lucas
Gunther

CrossFit: 10:30 AM

1 x 5 @ 255 lbs

3

Vance
Smith

CrossFit: 7:30 AM

1 x 7 @ 250 lbs

4

Danny
Bazan

CrossFit: 7:00 PM

1 x 5 @ 235 lbs

5

Jacob
Bitran

CrossFit: 12:00 PM

1 x 5 @ 220 lbs

75 row

6

Nathan
Zimnik

CrossFit: 9:00 AM

1 x 5 @ 215 lbs

225x4

6

Steve
Fair

CrossFit: 12:00 PM

1 x 5 @ 215 lbs

7

Roussos
Koliakoudakis

CrossFit: 7:00 PM

1 x 5 @ 205 lbs

1x4 @ 225

7

Srinath
Maroju

CrossFit: 12:00 PM

1 x 5 @ 205 lbs

8

Warren
Schwikert

CrossFit: 9:00 AM

1 x 5 @ 195 lbs

9

Eric
Culberson

CrossFit: 7:30 AM

1 x 5 @ 190 lbs

9

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 5 @ 190 lbs

10

Grant
Norris-Jones

CrossFit: 5:30 PM

1 x 5 @ 165 lbs

175 x 3

11

Raymond
Herrera

CrossFit: 12:00 PM

1 x 5 @ 155 lbs

12

ROBERT
JARRETT

Open Gym 10:00A-12:00P

1 x 5 @ 135 lbs

13

Daniel
Watson

CrossFit: 5:00 AM

1 x 5 @ 130 lbs

14

Cristian
Vasquez

CrossFit: 6:00 AM

1 x 3 @ 205 lbs

205x3

Female Clients

1

Alexandria
H

CrossFit: 9:00 AM

1 x 5 @ 150 lbs

2

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 5 @ 140 lbs

3

Monica
Robinson

CrossFit: 9:00 AM

1 x 5 @ 130 lbs

135 Failed last rep of 5

4

Eternity
Bruce Shabazz

CrossFit: 7:30 AM

1 x 8 @ 115 lbs

5

Macey
Katsikas

CrossFit: 9:00 AM

1 x 5 @ 105 lbs

6

Alicia
coro

CrossFit: 9:00 AM

1 x 5 @ 95 lbs

10x 40# for rows

6

Devora
Langley

CrossFit: 7:30 AM

1 x 5 @ 95 lbs

Rows w 45

7

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 5 @ 85 lbs

did this for e sets. struggled on last two. did 35lb dumbbell

8

Ashley
Cole

CrossFit: 7:30 AM

1 x 5 @ 80 lbs

9

Meghan
Distelrath

CrossFit: 5:30 PM

1 x 5 @ 75 lbs

10

Halea
Seymore

CrossFit: 4:00 PM

1 x 5 @ 65 lbs

11

Marilyn
Groce

CrossFit: 12:00 PM

1 x 3 @ 60 lbs