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Components

Metcon

Settings

Workout

Monday

Warm-up

2-3 SETS FOR QUALITY
200m Jog
10 Alt Single Leg Good Mornings (with light DB)
:10 Hollow Hold
10 DB Thrusters (:01 pause at top)
:10 Hollow Hold
10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)

Skill

Metcon (No Measure)

EMOM x 8 MINUTES
MIN 1 - 3-5 Tall Box Jumps*
MIN 2 - 2-3 Wall Walks

*Suggested max height of 36"

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)

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

Whiteboard:

Monday, September 30, 2019

Male Clients

1

Kacen
Gubler

5:00 AM WOD

30 Total Reps

2

Kody
Wilson

5:00 AM WOD

22 Total Reps

3

Neil
Young

4:45 PM WOD

7 Total Reps

4

Clark
Harrison

4:45 PM WOD

35 Total Reps

135# DL

5

Bryan
Winder

6:00 AM WOD

25 Total Reps

6

Benjamin
Lee

4:45 PM WOD

22 Total Reps

#195, step over

6

Boyd
VanDam

9:30 AM WOD

22 Total Reps

185

7

Dave
Howard

5:00 AM WOD

13 Total Reps

185#

Female Clients

1

Jessica
Langston

9:30 AM WOD

55 Total Reps

2

Chantel
Robinson

4:45 PM WOD

26 Total Reps

3

Jocelyn
Sackett

9:30 AM WOD

6 Total Reps

4

Charo
Shamo

9:30 AM WOD

45 Total Reps

5

Ali
Miller

9:30 AM WOD

34 Total Reps

125#

6

Mayra
Martinez

4:45 PM WOD

30 Total Reps

125#

7

Karrie
Nielson

5:00 AM WOD

29 Total Reps

8

Maria
Wilson

9:30 AM WOD

22 Total Reps

#135

9

Maria
Gonzales

4:45 PM WOD

16 Total Reps

Box step ups 125#

10

Yesenia
Leavitt

4:45 PM WOD

13 Total Reps

105#

11

Miki
Rowan

4:45 PM WOD

5 Total Reps

185# R1:10box, R2:rx, R3:rx