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Components

Back Squat

Metcon

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Workout

Wednesday

Warm-up

3 Sets:
8 Air Squats
10 PVC Good Mornings
5 SLOW BB Back Squats
3/3 Groiner Stretch
:15/side Arm on the Wall Stretch

(7 MIN)

Strength

Back Squat (2-2-2-2-2)

ON A 14:00 MIN RUNNING CLOCK...
Build to a Heavy 2-Reps of Back Squat

(5 Sets)

-Squeeze your Scapula.
-Straight Transition Descending.
-Hold your breath until the rep is completed.

Workout

Metcon (AMRAP - Reps)

EMOM X20 MIN
MIN 1: Max Reps of Double DB Devil Press (50/35)|(35/20)
MIN 2: 100m Run
MIN 3: 12 Front Squats (135/95)|(115/75)
MIN 4: 18 KB Russian Swings (53/35)|(35/26)

(Score is Reps)

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

Whiteboard:

Wednesday, August 24, 2022

Male Clients

1

Bruno
Anselmo

4:30 PM GYM CLASS

1 x 2 @ 405 lbs

2

Austin
Ranieri

7:00PM GYM CLASS

1 x 2 @ 365 lbs

2

Nich
Deniz

5:45PM GYM CLASS

1 x 2 @ 365 lbs

3

Orlando
Flores

12:00 PM GYM CLASS

1 x 2 @ 325 lbs

3

Ramon
Fereira

6:00AM GYM CLASS

1 x 2 @ 325 lbs

4

Carlos
Lara

7:30AM GYM CLASS

1 x 2 @ 315 lbs

5

Jason
Burg

6:00AM GYM CLASS

1 x 2 @ 305 lbs

6

Lucas
Valle

7:30AM GYM CLASS

1 x 2 @ 175 lbs

Female Clients

1

Luana
Silva

5:45PM GYM CLASS

1 x 2 @ 205 lbs

2

Jeylyn
Perez

5:45PM GYM CLASS

5 x 2 @ 200 lbs

3

Mayara
Mojica

7:30AM GYM CLASS

1 x 2 @ 185 lbs

W Patrícia 🫶🏼

4

Andreina
Romero

6:00AM GYM CLASS

1 x 2 @ 165 lbs

4

Andrymar
Romero

6:00AM GYM CLASS

1 x 2 @ 165 lbs

4

Karla
Hernandez

7:00PM GYM CLASS

1 x 2 @ 165 lbs

4

Karol
Costa

12:00 PM GYM CLASS

1 x 2 @ 165 lbs

Working on form & Strength

4

Kimberly
Lanzana

6:00AM GYM CLASS

1 x 2 @ 165 lbs

4

Laurent
Fereira

12:00 PM GYM CLASS

1 x 2 @ 165 lbs

4

Perla
Lozano

6:00AM GYM CLASS

1 x 2 @ 165 lbs

5

Rita
De Luca

12:00 PM GYM CLASS

1 x 2 @ 145 lbs

6

Marianna
Costa

5:45PM GYM CLASS

4 x 2 @ 115 lbs