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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking

Strength

Front Squat (1RM)

Front Squat

ON A 20:00 RUNNING CLOCK...
Build to 1RM Front Squat

Workout

Metcon (AMRAP - Reps)

EMOM x 9 MINUTES
MIN 1 - Max Front Squats (155/105)|(115/75)
MIN 2 - Max Barbell Front Rack Hold
MIN 3 - Max Get Up Sit-ups*

*GHDSU Optional

Score is max total reps of FS & GUSU combined.

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

Whiteboard:

Wednesday, November 20, 2019

Male Clients

1

Cody
Johnson

4:45 PM WOD

1 x 1 @ 400 lbs

2

Luke
Robinson

4:45 PM WOD

1 x 1 @ 365 lbs

3

Bryan
Winder

6:00 AM WOD

1 x 1 @ 341 lbs

thanks James!!!

4

James
Bennett

5:00 AM WOD

1 x 1 @ 340 lbs

5

Kacen
Gubler

5:00 AM WOD

1 x 1 @ 315 lbs

6

Russell
Cote

4:45 PM WOD

1 x 1 @ 295 lbs

7

Jared
Behunin

4:45 PM WOD

1 x 1 @ 245 lbs

7

Kody
Wilson

4:45 PM WOD

1 x 1 @ 245 lbs

8

Felix
Gonzales

6:00 AM WOD

1 x 1 @ 205 lbs

9

Benjamin
Lee

4:45 PM WOD

1 x 1 @ 185 lbs

10

Clark
Harrison

9:30 AM WOD

1 x 1 @ 115 lbs

Female Clients

1

Jessica
Langston

9:30 AM WOD

1 x 1 @ 215 lbs

2

Chantel
Robinson

4:45 PM WOD

1 x 1 @ 185 lbs

3

Mayra
Martinez

4:45 PM WOD

1 x 1 @ 175 lbs

4

Ali
Miller

9:30 AM WOD

1 x 1 @ 170 lbs

4

Julie
Winder

9:30 AM WOD

1 x 1 @ 170 lbs

Yes, Im a bad ass!!

5

Yesenia
Leavitt

5:00 AM WOD

1 x 1 @ 165 lbs

6

Maria
Gonzales

4:45 PM WOD

1 x 1 @ 155 lbs

6

Maria
Wilson

9:30 AM WOD

1 x 1 @ 155 lbs

6

Miki
Rowan

9:30 AM WOD

1 x 1 @ 155 lbs

7

Alex
Shafter

9:30 AM WOD

1 x 1 @ 135 lbs

7

Jocelyn
Sackett

9:30 AM WOD

1 x 1 @ 135 lbs

8

Karrie
Nielson

5:00 AM WOD

1 x 1 @ 95 lbs

8

Renee
Morales

9:30 AM WOD

1 x 1 @ 95 lbs