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Components

Back Squat

Metcon

Settings

Workout

“After Party”

Warm-up

Weightlifting

Back Squat (2x2x2x2x2)

Back Squat

5 Sets of 2 Repetitions
* 7-second descent, 3-second pause in the bottom.

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage. Weight should be in the 70% range with rest between 1:30-2:00.

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

Midline

Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm)
15 GHD Sit-Ups or sit-ups
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups or sit-ups
:30s Double KB FR Hold
15 GHD Sit-Ups or sit-ups

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

Whiteboard:

Wednesday, February 06, 2019

Clients:

Male Clients

1

Justin
Weyburn

4:00 PM Group Class

5 x 2 @ 315 lbs

2

Private

9:00 AM Group Class

1 x 2 @ 305 lbs

3

Robert
Saenz

5:00 PM Group Class

1 x 2 @ 275 lbs

4

Anthony
Grimes

5:00 PM Group Class

1 x 2 @ 255 lbs

4

Tyrone
Konecny

9:00 AM Group Class

1 x 2 @ 255 lbs

5

Blaine
Larsen

4:00 PM Group Class

1 x 2 @ 235 lbs

across, decided to be smart and baby my ribs

5

Jonathan
Satterthwaite

4:00 PM Group Class

1 x 2 @ 235 lbs

6

Adam
Corliss

9:00 AM Group Class

5 x 2 @ 225 lbs

6

Private

9:00 AM Group Class

1 x 2 @ 225 lbs

6

Taylor
Hart

6:00 PM Group Class

1 x 2 @ 225 lbs

7

Ryan
Jensen

6:00 AM Group Class

1 x 2 @ 215 lbs

8

Javier
Outeiro

5:00 PM Group Class

1 x 2 @ 205 lbs

8

Private

6:00 AM Group Class

1 x 2 @ 205 lbs

9

Mylz
Salmon

5:00 AM Group Class

1 x 2 @ 195 lbs

7 sec lower, 3 sec pause

9

Wade
Hayman

4:00 PM Group Class

1 x 2 @ 195 lbs

10

Mike
Westbroek

6:00 AM Group Class

1 x 2 @ 190 lbs

11

Layne
Beddes

6:00 AM Group Class

1 x 2 @ 175 lbs

12

Judd
Barclay

5:00 AM Group Class

1 x 2 @ 155 lbs

12

Pat
Burns

6:00 AM Group Class

1 x 2 @ 155 lbs

13

Private

7:00 AM Group Class

1 x 2 @ 145 lbs

14

Andrew
Cater

6:00 AM Group Class

1 x 2 @ 135 lbs

7 sec down 3 sec hold

Female Clients

1

Gabby
Tovar Salazar

4:00 PM Group Class

1 x 2 @ 170 lbs

1

Shae
Memmott

4:00 PM Group Class

1 x 2 @ 170 lbs

2

LYNDSIE
MUNN

9:00 AM Group Class

1 x 2 @ 155 lbs

2

Meagan
Walker

4:00 PM Group Class

1 x 2 @ 155 lbs

3

Emily
Satterthwaite

6:00 PM Group Class

1 x 2 @ 150 lbs

across

4

Sarah
Weyburn

4:00 PM Group Class

1 x 2 @ 140 lbs

across

5

Jelene
Wilkinson

7:00 AM Group Class

1 x 2 @ 135 lbs

1 @ 120#, 3 @ 130#, 1 @ 135#

6

Scheina
England

5:00 PM Group Class

1 x 2 @ 110 lbs

7

Cindy
Weaver

5:00 PM Group Class

1 x 2 @ 100 lbs

7

Jamie
Johnston

9:00 AM Group Class

1 x 2 @ 100 lbs

8

Ginni
Redfern

5:00 PM Group Class

1 x 2 @ 85 lbs

9

Allison
Barker

9:00 AM Group Class

1 x 2 @ 80 lbs

9

Tracy
Moore

9:00 AM Group Class

1 x 2 @ 80 lbs

10

Kaylee
Hart

6:00 PM Group Class

5 x 2 @ 65 lbs

11

McKenna
Bell

6:00 PM Group Class

5 x 2 @ 45 lbs

12

Elena
Montenegro ...

7:00 AM Group Class

1 x 2 @ 40 lbs