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Components
Metcon
Settings
Location
(All)
New Albany
Program
LeanX
Longevity
Weightlifting
Date
Workout
LeanX{9/21/15} - New Albany
Class
(All)
9:00am Lean X
4:00pm Lean X
6 PM LeanX
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (0/6)
Workout
LeanX{9/21/15}
Warm-up
400m Run
ROM drills
Metcon
Metcon (No Measure)
12min EMOM: (4 rounds)
min 1: 6-8 strict pull-ups
min 2: 8-10 burpee box jump overs
min 3: 15 RKBS
Metcon
Metcon (AMRAP - Rounds and Reps)
3min AMRAP:
5 goblet squat (use same KB)
10 alt kb snatch
15 sit-ups
rest 3min then
4min AMRAP:
10 Wall Balls
20 HRPU
rest 3min then
5min AMRAP:
10 RR
25 air squats
50 single unders (jump rope)
Cash-Out
Coach led stretching
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 21, 2015
Male Clients
Female Clients
1
Dana
Mann
4:00pm Lean X
6 + 51
35#kb, 25#snatch, 14#wb
2
Giovanna
Occhiato
9:00am Lean X
6 + 22
18 kb 8wall ball
3
Catie
Knable
6 PM LeanX
6 + 21
2r10; 2r1;2r:10
4
Amber
Triplett
4:00pm Lean X
5 + 37
25# db for snatch, 25# kb for g squat, 14#wb
5
Stephanie
Eichenberger
4:00pm Lean X
5 + 20
15 lb lb, 10 lb wall ball, rr
6
Leslie
Beach
4:00pm Lean X
0 + 0
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