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Components

Front Squat

Fight Gone Bad

Settings

Workout

Monday

Strength

Front Squat (10x2)

Front Squat

EMOM x 10 x 2 FSQ

1st rep is 3-2-1-1
2nd rep is no tempo.

No rebouncing out of the bottom

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Each Movement is a Minute Station.

Score is TOTAL REPS

Accessory work

12 Rds. or :20 work :40 slow rest

Either AD/ROW/or SKI :20 sprint and active rest for :40. Building. so start of nice and easy and increase intensity over the 12 minutes

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

Whiteboard:

Monday, October 04, 2021

Male Clients

1

Michael
Simpson

PM WOD 4:45

10 x 2 @ 225 lbs

225x10

1

Ross
Dailey

AM WOD 6:45

10 x 2 @ 225 lbs

155,175, 175,185,205,205,215,215,215

2

david
georges

PM WOD 3:30

10 x 2 @ 205 lbs

3

Taylor
Monsen

PM WOD 4:45

10 x 2 @ 195 lbs

3

Zach
Smith’

AM WOD 5:30

10 x 2 @ 195 lbs

Up from 135

4

Jason
Hoy

AM WOD 6:45

10 x 2 @ 185 lbs

4

Michael
Keller

PM WOD 4:45

10 x 2 @ 185 lbs

135,155,165,175,185

5

Jonathan
Jones

PM WOD 4:45

10 x 2 @ 178 lbs

Female Clients

1

Kelsey
Vigil

AM WOD 5:30

10 x 2 @ 135 lbs

2

Rachel
Furnari

AM WOD 6:45

10 x 2 @ 125 lbs

Building

3

Sarah
Lujan

PM WOD 6:00

10 x 2 @ 120 lbs

75,80,85,90,95,100,105,110,115,120

4

Natalie
Dalton

AM WOD 5:30

10 x 2 @ 105 lbs

65 85 95 105 105 105 Did the rest back squats Wrists hurt

5

Alicia
Ciccone

AM WOD 5:30

10 x 2 @ 95 lbs

5

Minta
Keller

PM WOD 4:45

10 x 2 @ 95 lbs

6

Kristina
Metge

AM WOD 5:30

10 x 2 @ 65 lbs

7

Mei-En
Cheng

PM WOD 4:45

10 x 2 @ 30 lbs

men's bar