Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Settings

Workout

Thursday

Warm-up

JUMP ROPE WARM-UP
30 Singles
10 Singles Right Leg
10 Singles Left Leg
20 Singles Alternating Legs
10 Single, Single, High Jump
20 High Jumps
10 Single, Single, Double
:30 Double Under Practice

Into…

2 ROUNDS
7 Slam Ball Deadlift
7 Slam Ball OH Press
5 Slam Ball Ground to OH
7 Scap Push-Ups
5 Knee Push-Ups

Strength

Bench Press (12-10-8-6*)

Bench Press

*Start Moderate then build to Heavy.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls (20/10)
10 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.

(Score is Rounds + Reps)

KG SB: (10/5)

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

Whiteboard:

Thursday, December 30, 2021

Male Clients

1

Evan
DeVore

SBMetcon: 4:30 PM

1 x 6 @ 235 lbs

1

Patrick
Higgins

SBMetcon: 9:00 AM

1 x 6 @ 235 lbs

2

Allen
Turner

SBMetcon: Noon

1 x 6 @ 225 lbs

3

Andrew
Schreiner

SBMetcon: 4:30 PM

1 x 6 @ 185 lbs

got 4.5 and 1.5 with help at 205lbs

3

Billy
Neilson

SBMetcon: Noon

1 x 6 @ 185 lbs

floor press

3

David
Moya

SBMetcon: 7:30 PM

1 x 6 @ 185 lbs

205 with help

4

Scott
Cochran

SBMetcon: 9:00 AM

1 x 6 @ 165 lbs

5

Robert
Froehlich

SBMetcon: Noon

1 x 6 @ 155 lbs

4 @ 165. Off today

6

Piyush
Koria

SBMetcon: 5:00 AM

1 x 6 @ 145 lbs

7

Minesh
Patel

SBMetcon: 7:00 AM

1 x 6 @ 115 lbs

8

Abrar
Syed

SBMetcon: Noon

1 x 6 @ 110 lbs

9

Austin
Murphy

SBMetcon: 7:30 PM

1 x 5 @ 195 lbs

185 x12, 195x8, 195x7, 195x5 (started too heavy)

9

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 3 @ 155 lbs

Female Clients

1

Mel
Goodrich

SBMetcon: 9:00 AM

1 x 8 @ 115 lbs

125 for 5

2

Amanda
Glenz

SBMetcon: 5:00 AM

1 x 6 @ 100 lbs

2

Danielle
Walsh

SBMetcon: 9:00 AM

1 x 6 @ 100 lbs

105 x2 twice 100 x7

3

Lauren
Bettencourt

SBMetcon: 6:30 PM

1 x 6 @ 95 lbs

4

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 6 @ 90 lbs

failed 5th rep at 95#

4

Rebecca
Chesney

SBMetcon: 6:00 AM

1 x 6 @ 90 lbs

5

Christine
Von Robke

SBMetcon: 6:00 AM

1 x 6 @ 85 lbs

6

Dara
Bettencourt

SBMetcon: 3:30 PM

1 x 6 @ 80 lbs

7

Natasha
Hidalgo

SBMetcon: 6:30 PM

1 x 6 @ 70 lbs

accidentally did 12, 8, 6, 4 scheme failed last rep

7

Samreen
Syeda

SBMetcon: 4:30 PM

1 x 6 @ 70 lbs

8

Brittany
Giusto

SBMetcon: 4:30 PM

1 x 6 @ 65 lbs

8

Sheila
Moya

SBMetcon: 7:30 PM

1 x 6 @ 65 lbs

9

Catherine
Sholtez

SBMetcon: Noon

1 x 6 @ 60 lbs

10

Julie
Murphy

SBMetcon: 9:00 AM

1 x 4 @ 90 lbs

Failed at 4 reps