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Back Squat

Back Squat

Metcon

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Workout

Friday, October 16th

Warm-up

2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
10x Single Leg Glute R/L

Strength

Back Squat (5x4)

A) Back Squat (0:00-10:00)
4 reps Every 2mins x 5 sets
*Note, 3 sec pause at bottom on 2nd & 4th rep
Building each set to a tough set of 4 by the last set.

-1min rest- (10:00-11:00)

Back Squat (3x10-15)

B) Back Squat Drop Set (11:00-17:00)
Every 2mins x 3 sets
10-15 reps @ 50% of A

Metcon

Metcon (3 Rounds for time)

Every 8 minutes x 3 Sets:
30x Wall Balls 20/14
20x Power Clean and Jerk 135/95
10x Bar MU's

*rest remaining time.

Modifications:
Jumping Bar MU or pick a tough pull up modification for you.

Accessory work

2 sets
90 sec Jumping Lunges (R)
-30 sec rest-
90 sec Jumping Lunges (L)
-30 sec rest-

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

Whiteboard:

Friday, October 16, 2020

Male Clients

1

Sean
Chinana

PM WOD 3:30

5 x 4 @ 275 lbs

2

marcus
ardiel

AM WOD 6:45

5 x 4 @ 265 lbs

3

Mauricio
Somarribas

AM WOD 6:45

5 x 4 @ 235 lbs

4

Andy
Relford

PM WOD 4:45

5 x 4 @ 225 lbs

5

Zach
Smith’

AM WOD 5:30

5 x 4 @ 210 lbs

135, 155, 185, 205, 210

6

Marshall
Mortley

AM WOD 6:45

5 x 4 @ 200 lbs

7

Joseph
Ulibarri

AM WOD 5:30

5 x 4 @ 140 lbs

100,110,120,130,140

8

Eric
Glarborg

AM WOD 11:30

1 x 4 @ 235 lbs

Female Clients

1

Natasha
Bates

PM WOD 4:45

5 x 4 @ 155 lbs

85,105,125,145,155

2

Melissa
Martinez

AM WOD 11:30

5 x 4 @ 150 lbs

4x105 4x125 4x135 4x145

3

Natalie
Dalton

AM WOD 5:30

5 x 4 @ 135 lbs

4

Kelsey
Vigil

AM WOD 5:30

5 x 4 @ 125 lbs

4

Rachel
Furnari

AM WOD 5:30

5 x 4 @ 125 lbs

Building

4

Sara
Fellows

AM WOD 5:30

5 x 4 @ 125 lbs

5

Jann
Kindel

AM WOD 6:45

5 x 4 @ 115 lbs

6

KRISTIAN
FAZIO

AM WOD 5:30

5 x 4 @ 105 lbs

Worked up to

6

Robin
Molina

PM WOD 3:30

5 x 4 @ 105 lbs

7

Gloria
Cazarez

PM WOD 3:30

5 x 4 @ 80 lbs

Maximum weight = 80 lbs