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Components

Push Press

Metcon

Metcon

Settings

Workout

Monday

Warm-up

3-5 Minutes of Foam Rolling then...

AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

Push Press

ON A 12:00 RUNNING CLOCK...
Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)

Optional Finisher

Metcon (Time)

FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

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

Whiteboard:

Monday, October 14, 2019

Male Clients

1

Luke
Robinson

4:45 PM WOD

1 x 10 @ 200 lbs

2

Jared
Behunin

4:45 PM WOD

1 x 10 @ 185 lbs

3

Kacen
Gubler

6:00 AM WOD

1 x 10 @ 175 lbs

4

Russell
Cote

4:45 PM WOD

1 x 10 @ 165 lbs

5

Kody
Wilson

5:00 AM WOD

1 x 10 @ 145 lbs

6

Dave
Howard

6:00 AM WOD

1 x 10 @ 135 lbs

7

Clark
Harrison

4:45 PM WOD

1 x 10 @ 85 lbs

8

Benjamin
Lee

9:30 AM WOD

1 x 9 @ 165 lbs

Female Clients

1

Jessica
Langston

9:30 AM WOD

1 x 10 @ 120 lbs

2

Ali
Miller

9:30 AM WOD

1 x 10 @ 95 lbs

3

Chantel
Robinson

4:45 PM WOD

1 x 10 @ 85 lbs

3

Dawn
Hansen

4:45 PM WOD

1 x 10 @ 85 lbs

3

Mayra
Martinez

5:00 AM WOD

1 x 10 @ 85 lbs

3

Yesenia
Leavitt

5:00 AM WOD

1 x 10 @ 85 lbs

4

Maria
Gonzales

4:45 PM WOD

1 x 10 @ 80 lbs

4

Yesenia
Leavitt

4:45 PM WOD

1 x 10 @ 80 lbs

5

Jocelyn
Sackett

9:30 AM WOD

1 x 10 @ 75 lbs

6

Karrie
Nielson

5:00 AM WOD

1 x 10 @ 45 lbs