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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

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

(7 MIN)

Strength

Front Squat (2-2-2-2-2)

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 2-reps of Front Squat

(5 Sets)

-Elbows as high as posible.
-Core engage.
-Push the elbows up first after the descending transition to the bottom of the squat.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP X5 MIN
12 Russian KB Swings (53/35)|(35/26)
9 Alt. Single DB Devil Press (50/35)|(35/25)
6 Box Jumps Over (24/20)

Rest 1:00 then...

AMRAPX5 MIN
12 American KB Swings
9 Alt. DB Up Down
6 Box Jumps

Rest 1:00 then...

AMRAP 3 MIN
Max Burpees***

(Score is Rounds and Reps)

***Burpees score will be posted on the notes***

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

Whiteboard:

Wednesday, August 31, 2022

Male Clients

1

Luis
Mojica

12:00 PM GYM CLASS

1 x 2 @ 325 lbs

2

Nich
Deniz

7:30AM GYM CLASS

1 x 2 @ 300 lbs

3

Ramon
Fereira

6:00AM GYM CLASS

1 x 2 @ 285 lbs

4

andres
parraga

6:00AM GYM CLASS

1 x 2 @ 275 lbs

4

Igor
Alves

4:30 PM GYM CLASS

1 x 2 @ 275 lbs

4

Todd
Carson

5:45PM GYM CLASS

1 x 2 @ 275 lbs

1 x 300

5

Carlos
Lara

12:00 PM GYM CLASS

1 x 2 @ 265 lbs

6

Dario
Arria

4:30 PM GYM CLASS

1 x 2 @ 255 lbs

7

Gabe
Mendes

7:30AM GYM CLASS

1 x 2 @ 245 lbs

7

Roger
Ferreira Alves

7:30AM GYM CLASS

1 x 2 @ 245 lbs

8

Jason
Burg

6:00AM GYM CLASS

1 x 2 @ 225 lbs

9

Lucas
Valle

7:30AM GYM CLASS

1 x 2 @ 125 lbs

Female Clients

1

Luana
Silva

5:45PM GYM CLASS

1 x 2 @ 175 lbs

1x1 @ 185

2

Karol
Costa

12:00 PM GYM CLASS

1 x 2 @ 165 lbs

2

Perla
Lozano

7:30AM GYM CLASS

1 x 2 @ 165 lbs

125-135-145-155-165

3

Laurent
Fereira

12:00 PM GYM CLASS

1 x 2 @ 155 lbs

4

Karla
Hernandez

7:00PM GYM CLASS

1 x 2 @ 145 lbs

5

Mayara
Mojica

6:00AM GYM CLASS

1 x 2 @ 135 lbs

6

Maeve
Jackson

6:00AM GYM CLASS

2 x 2 @ 125 lbs

7

Marianna
Costa

5:45PM GYM CLASS

5 x 2 @ 105 lbs

8

Diana
Marcela Mejia

12:00 PM GYM CLASS

1 x 2 @ 95 lbs

8

Loretta
Love

5:45PM GYM CLASS

1 x 2 @ 95 lbs

9

Daniela
Medina

7:30AM GYM CLASS

1 x 2 @ 85 lbs