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Components

Metcon

Settings

Workout

Thursday

Warm-up

1 ROUND
1:00 Row
12 Scap Push-Ups
12 DB Slides

Into…

1 ROUND
:45 Row
5 Double Push-Up Inchworms
5/5 DB Around The World

Into…

1-2 ROUNDS (Time Permitting)
:30 Row
10 Up Downs
10 Sit-Ups

Workout

Metcon (AMRAP - Reps)

5 SETS
ON A 4:00 RUNNING CLOCK...
300/250m Row
10 Up-Down Over Rower
20 DB Floor Press (50/35)|(35/20)
Max Sit-Ups in Time Remaining...

-Rest :30 b/t Sets-

(Score is Total Reps of Sit-Ups)

KG DB: (22.5/15)|(15/10)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS
10/10 DB Around The Worlds
20 DB Crush Grip Curls
1:00 DB Slides

-Rest As Needed b/t Sets-

(No Measure)

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

Whiteboard:

Thursday, September 01, 2022

Male Clients

1

Juan
Santos

SBMetcon: 5:30 PM

132 Reps

Between sit ups and T2b

2

Kelly
Souheaver

SBMetcon: Noon

123 Reps

subbed T2B

3

Austin
Murphy

SBMetcon: 8:00 AM

112 Reps

4

Jim
Kuklen

SBMetcon: Noon

125 Reps

First 2 rnds 50# then 35#

5

Robert
Froehlich

SBMetcon: Noon

123 Reps

35lbs. Rest RX

6

Allen
Turner

SBMetcon: Noon

97 Reps

135# Barbell Floor Press

7

Piyush
Koria

SBMetcon: 5:00 AM

85 Reps

ring rows instead of floor press

8

Scott
Cochran

SBMetcon: 9:00 AM

75 Reps

35#

9

Abrar
Syed

SBMetcon: Noon

67 Reps

35lb

10

Matthew
Sodano

SBMetcon: 5:00 AM

50 Reps

Female Clients

1

Beth
Baribault

SBMetcon: 9:00 AM

170 Reps

2

Adrianna
Powers

SBMetcon: 9:00 AM

163 Reps

3

Jennifer
Radigan

SBMetcon: 7:00 AM

41 Reps

4

Danielle
Walsh

SBMetcon: 9:00 AM

118 Reps

Last round 25#s 😔 weak left arm

5

Annika
Jones

SBMetcon: 7:00 AM

105 Reps

6

Julie
Murphy

SBMetcon: 5:00 AM

46 Reps

30# T2b instead of sit-ups

7

Samreen
Syeda

SBMetcon: Noon

30 Reps