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Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

General Warm-up (7 min cap)

3-4 SETS
7 Barbell Stiff-Legged DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops

Strength

Deadlift (3-3-3-3-3)

Deadlift

Deadlift*

*Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME
200m Run

Into...

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders

into...

200m Run

-10:00 Hard Cap-

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

Whiteboard:

Monday, September 23, 2019

Male Clients

1

Luke
Robinson

4:45 PM WOD

1 x 3 @ 500 lbs

New 1 RM DL @ 525#’s as well.

2

Kacen
Gubler

5:00 AM WOD

1 x 3 @ 410 lbs

3

Josh
Langston

9:30 AM WOD

1 x 3 @ 375 lbs

4

Boyd
VanDam

9:30 AM WOD

1 x 3 @ 315 lbs

4

Taylor
Jacobson

6:00 AM WOD

1 x 3 @ 315 lbs

5

Russell
Cote

4:45 PM WOD

1 x 3 @ 275 lbs

6

Clark
Harrison

4:45 PM WOD

1 x 3 @ 225 lbs

Female Clients

1

Susannah
Stout

4:45 PM WOD

1 x 3 @ 300 lbs

2

Jessica
Langston

5:00 AM WOD

1 x 3 @ 265 lbs

3

Chantel
Robinson

4:45 PM WOD

1 x 3 @ 250 lbs

4

Yesenia
Leavitt

4:45 PM WOD

1 x 3 @ 235 lbs

5

Maria
Gonzales

4:45 PM WOD

1 x 3 @ 225 lbs

6

Maria
Wilson

5:00 AM WOD

1 x 3 @ 220 lbs

9:30 am🤦🏽‍♀️

7

Cherie
Santiago

4:45 PM WOD

1 x 3 @ 210 lbs

125x12 125x10 145x6 165x3 190x3 210x3

7

Jocelyn
Sackett

9:30 AM WOD

1 x 3 @ 210 lbs

8

Mayra
Martinez

4:45 PM WOD

1 x 3 @ 205 lbs

9

Naomi
Wright

4:45 PM WOD

1 x 3 @ 200 lbs

10

Dawn
Hansen

4:45 PM WOD

1 x 3 @ 190 lbs

11

Angel
Johnson

9:30 AM WOD

1 x 3 @ 155 lbs