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Components

Metcon

Settings

Workout

Monday

Warm-up

3 ROUNDS...
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press

Extended Warm-up

3 SETS
3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

Workout

Metcon (Time)

FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge

-Rest 3:00-

16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge

-Rest 3:00

8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge

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

Whiteboard:

Monday, December 16, 2019

Male Clients

1

Kacen
Gubler

5:00 AM WOD

28:31

Rx all,missed CAP

2

Clark
Harrison

9:30 AM WOD

20:53

45, 55, 65

3

Taylor
Jacobson

6:00 AM WOD

21:05

4

Bryan
Winder

6:00 AM WOD

22:00

RX weight, unweighted lunges

4

Jared
Behunin

5:00 AM WOD

22:00

CAP

Female Clients

1

Jessica
Langston

9:30 AM WOD

18:31

2

Karrie
Nielson

5:00 AM WOD

17:49

#15

3

Jennifer
Guzman

9:30 AM WOD

19:07

#45 bar, #55, #65

4

Treasa
Anderson

6:00 AM WOD

19:29

Getting shoulder used to it, used 15 lb bar only.

5

Rachel
Hepworth

6:00 AM WOD

22:00

#35,#45,#50,

6

Maria
Gonzales

4:45 PM WOD

22:53

45,55,65.

7

Brooke
Wright

9:30 AM WOD

23:27

35/45/55 (cut second rest to 2:00)

8

Jocelyn
Sackett

9:30 AM WOD

25:24

55, 65, 75#

9

Mayra
Martinez

4:45 PM WOD

25:35

55, 65 & 75#

10

Chantel
Robinson

4:45 PM WOD

26:29

65#

11

Yesenia
Leavitt

4:45 PM WOD

26:48

45#, 55#

12

Korina
Darger

4:45 PM WOD

27:24

35,40,45#

13

Dawn
Hansen

4:45 PM WOD

28:51

Yup! That killed me!

13

Dawn
Hansen

4:45 PM WOD

28:51

Yup! That killed me!

14

Shelly
Howard

6:00 AM WOD

0:00

Did my own thing. Super sore from Spartan Beast.