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Components
Metcon
Bent Over Row
Settings
Location
(All)
The Factory Strength and Conditioning
Program
24/7 Access + Open Gym
At Home
Gilbert Summer Sports Performance
Kickboxing
KIDS CLASS
Open Gym
Strength & Conditioning
Date
Workout
Die hard is a Christmas movie - The Factory Strength and Conditioning
Class
(All)
Strength & Conditioning: 5:00 AM
Strength & Conditioning: 6:00 AM
Strength & Conditioning: 9:00 AM
Strength & Conditioning: 12:00 PM
Strength & Conditioning: 4:30 PM
Strength & Conditioning: 5:30 PM
Strength & Conditioning: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Die hard is a Christmas movie
Metcon (Time)
500m row or ski
30 body weight bench presses
1000m row or ski
20 body weight bench presses
2000m row or ski
10 body weight bench presses
Scaling options:
Use .75% of body weight for bench.
Bent Over Row (3x10, 2x10, 1x10)
Bent Over Row
After wod-
Bent over row @:
3x10 @ 80/50
2x10 @ 90/60
1x10 @ 100/70
Scaling:
Use nest judgement on rows. Don’t get all hunch back of Notre Dame on these. Heavy, yes. Quasimodo, no.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 14, 2021
Male Clients
Female Clients
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