Public Whiteboard

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Components

Bench Press

Bench Press

Bent Over Row

Metcon

Settings

Workout

Volume Bench

Strength

A: Bench Press (Daily 5 RM)

B: Bench Press (4x5 across at 90% of A)

C: Bent Over Row (4x8 climbing)

Bent Over Row

You may set up a second barbell, alternating between bench press drop sets

WOD

Metcon (AMRAP - Reps)

AMRAP 8

20-16-12-8-4-8-12...
POWER CLEANS 125/85
BF BURPEES

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

Whiteboard:

Tuesday, September 29, 2020

Clients:

Clients

1

Jim
Sutphin

6AM WOD

1 x 5 @ 225 lbs

2

Mickey
MetCon

12PM WOD

1 x 5 @ 209.48 lbs

3

Terrence
Ward

6AM WOD

1 x 5 @ 205 lbs

4

Black
Steve

12PM WOD

1 x 5 @ 185 lbs

4

Jacob
McConnell

5PM WOD

1 x 5 @ 185 lbs

5

Jerry
Fairchild

615PM WOD

1 x 5 @ 165 lbs

6

nick
davis

5PM WOD

1 x 5 @ 135 lbs

7

Easton
Gladney

5PM WOD

1 x 5 @ 125 lbs

8

Nicole
Dailey

615PM WOD

1 x 5 @ 120 lbs

9

Tiffany
Akeman

12PM WOD

1 x 5 @ 112 lbs

10

Marcus
Snell

615PM WOD

1 x 5 @ 95 lbs

11

Kandy
Justice

5PM WOD

1 x 5 @ 90 lbs

11

Madeline
Shearman

6AM WOD

1 x 5 @ 90 lbs

12

Stacey
Ice

6AM WOD

1 x 5 @ 88.2 lbs

13

Erin
Konopacke

615PM WOD

1 x 5 @ 85 lbs

14

Karason
Gladney

5PM WOD

1 x 5 @ 80 lbs

15

RUTH
Rusch

6AM WOD

1 x 5 @ 61 lbs

16

Ashleigh
Smith

5PM WOD

1 x 4 @ 110 lbs

110

16

Lebanese
Hercules

5PM WOD

1 x 4 @ 230 lbs

16

Ricky
Pratt

5PM WOD

1 x 3 @ 245 lbs

16

Stephen
Hong

6AM WOD

1 x 3 @ 175 lbs