Public Whiteboard

Components

Push Press

Metcon

Settings

Workout

Monday

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Push Press (5@75%x4)

Push Press

Metcon

Metcon (Time)

LIFE
5 rounds
500m Row
10 DB Power Clean 30/20
10 DB Shoulder Press 30/15

Metcon (Time)

SPORT
5 rounds
400m Run
8 Power Clean 95/65
8 barbell Shoulder Press 95/65

Points of performance on the power clean:
- keep chest up and out as you perform each rep, avoid bending over to touch floor.
-punch elbows through on the catch. needs to pass the plane of the bar.
-feet flat on the pull and catch.

Whiteboard:

Monday, November 22, 2021

Male Clients

Butch
Leckey

WOD 6:00 pm

4 x 5 @ 195 lbs

3 back squat at 315 each round

Grif
Hiatt

WOD 5:30am

3 x 5 @ 175 lbs

Brandon
Walters

WOD 5:30am

4 x 5 @ 155 lbs

Jeremiah
Thorne

WOD 5:30am

1 x 5 @ 155 lbs

Travis
Sibley

WOD 5:30am

4 x 5 @ 135 lbs

Greg
Skidmore

WOD 5:30am

1 x 5 @ 125 lbs

Brett
McAvoy

WOD 5:30am

1 x 5 @ 115 lbs

Greg
Gosper

WOD 5:30am

1 x 3 @ 105 lbs

3 x 95 lbs

Female Clients

Alma
Aguilar

WOD: 5:00 PM

1 x 5 @ 95 lbs

Amy
Skinner

WOD 5:30am

4 x 5 @ 65 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 5 @ 65 lbs

Alva
Lopez

WOD: 8:45 AM

1 x 5 @ 45 lbs