Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Stamina Squats week 4

Wheels Up

Settings

Workout

12/14/2020

"You can't build on top of success you don't acknowledge." Dallas Travers

Warm-up

See Coach's board

Stamina Squats week 4 (EMOM x 14)

On the minute x 14 (7 rds of each)

minute 1 - 2 front squats
minute 2 - 4 back squats

- single barbell loaded at 72% of 1RM front squat
- do a few warmup sets at a lighter weight before starting the EMOM

Wheels Up (Time)

- Cal. Echo bike
directly into...
3 rds of:
- wallballs
- alternating db power snatches
- bar muscle ups/toes 2 bar/renegade row

Echo bike:
MRx: 65/45
Rx: 75/55
Rx+: 100/75

Wallballs:
MRx: 15 reps @ 12/10
Rx: 20 reps 20/14
Rx+: 30 reps 20/14

DB power snatches:
MRx: 12 reps @ 35/20
Rx: 15 reps @ 50/35
Rx+: 20 reps @ 70/50

Bar MU's /Toes 2 Bar/Renegade row
MRx: 10 reps renegade row 35/20
Rx: 15 reps T2B
Rx+: 10 bar MU's

- steady grind again today
- pick a db weight you can cycle for 20+ reps unbroken when fresh.
- with heavy legs coming off the bike try to break up the wallballs into NMT 2 sets.

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

Whiteboard:

Monday, December 14, 2020

Male Clients

1

David
Spungin

12:15 PM CrossFit

1 x 6 @ 235 lbs

2

3
Pete

4:30 PM CrossFit

1 x 6 @ 205 lbs

3

Private

6:00 AM CrossFit

1 x 6 @ 200 lbs

4

John
O'Keefe

3:30 PM CrossFit

1 x 6 @ 185 lbs

4

Rob
Bush

8:15 AM CrossFit

1 x 6 @ 185 lbs

5

Cameron
Shepherd

8:15 AM CrossFit

1 x 6 @ 175 lbs

6

Sylvain
Thibault

5:30 PM CrossFit

1 x 6 @ 165 lbs

7

Matthew
Emmons

8:15 AM CrossFit

1 x 6 @ 145 lbs

8

Duncan
Emmons

4:30 PM CrossFit

1 x 6 @ 135 lbs

9

Dan
Lincoln

6:00 AM CrossFit

1 x 6 @ 85 lbs

9

Keith
Davis

5:30 PM CrossFit

1 x 6 @ 85 lbs

Female Clients

1

Peri
Vogl

9:30 AM CrossFit

1 x 6 @ 95 lbs

2

Angie
O'Keefe

4:30 PM CrossFit

1 x 6 @ 90 lbs

2

Kerry
Riefenberg

3:30 PM CrossFit

1 x 6 @ 90 lbs

3

Brooke
Bemis

5:30 PM CrossFit

1 x 6 @ 85 lbs

3

Sarah
Guillaudeu

6:00 AM CrossFit

1 x 6 @ 85 lbs

3

Sarah
Willoughby

3:30 PM CrossFit

1 x 6 @ 85 lbs

4

Annie
Dougherty

4:30 PM CrossFit

1 x 6 @ 75 lbs

4

courtney
alberts

12:15 PM CrossFit

1 x 6 @ 75 lbs

4

Kathy
Griffiths

8:15 AM CrossFit

1 x 6 @ 75 lbs

5

Karin
Thomsen

5:30 PM CrossFit

1 x 6 @ 70 lbs

6

Amanda
Spungin

9:30 AM CrossFit

1 x 6 @ 65 lbs

6

Christina
Griggs

3:30 PM CrossFit

1 x 6 @ 65 lbs

6

Vicki
Spicer

8:15 AM CrossFit

1 x 6 @ 65 lbs

7

Dana
Bossert

8:15 AM CrossFit

1 x 6 @ 55 lbs

7

kathy
long

8:15 AM CrossFit

1 x 6 @ 55 lbs

8

Sadie
O'Keefe

3:30 PM CrossFit

1 x 6 @ 35 lbs