Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bulgarian Split Squat

Riptide Rush

Settings

Workout

Tuesday 1/4/22 WOD

Warm-up

What you need:
Wall Ball
Box
KB/DB

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coaches Choice

Strength

1A: Metcon (No Measure)

Reverse Crunch

(3x5-8)

Alternate Option:
-Anchored situp

1B: Bulgarian Split Squat (3x10)

-Building (same side load as front leg)

Alternate Option:
-Reverse lunge

Metcon

Riptide Rush (Time)

4 rounds:
18 WBS (20/14)
12 T2B
6 Burpee box jump (30/24’)

(14 minute cap)

Alternate Options:
WBS?
-DB/KB/Odd object thruster
Toe to bar?
-Toe to fixed object
Burpee box jump?
-Burpee/UpDown step up

Cool Down

*Coaches Choice

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

Whiteboard:

Tuesday, January 04, 2022

Male Clients

1

Mike
Collette

7:00 AM (Virtual)

1 x 10 @ 88 lbs

53/88/88

2

Jon
Collette

5:00 AM (Indoor)

1 x 10 @ 70 lbs

Suit case loading

2

Nick
Lupoli

5:00 AM (Indoor)

1 x 10 @ 70 lbs

Thanks for the push Jon!

3

Private

5:00 AM (Indoor)

1 x 10 @ 53 lbs

3

G-Man
St. Onge

4:00 PM (Indoor)

1 x 10 @ 53 lbs

3

Keivan
Russo

4:00 PM (Indoor)

1 x 10 @ 53 lbs

4

Dennis
Paoloni

9:00 AM (Indoor)

1 x 10 @ 50 lbs

4

Syam
Buradagunta

9:00 AM (Indoor)

1 x 10 @ 50 lbs

5

Evan
Cleveland

5:30 PM (Indoor)

2 x 10 @ 44 lbs

5

Brendan
Sheehan

7:00 AM (Indoor)

1 x 10 @ 44 lbs

5

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 10 @ 44 lbs

25 35 44

6

Zubair
magdum

5:30 PM (Indoor)

3 x 10 @ 35 lbs

6

Alexander
Alvarez

5:30 PM (Indoor)

1 x 10 @ 35 lbs

6

Marc
Dobay

4:00 PM (Indoor)

1 x 10 @ 35 lbs

6

Nate
Oram

6:00 AM (Indoor)

1 x 10 @ 35 lbs

6

Rui
Xu

5:30 PM (Indoor)

1 x 10 @ 35 lbs

6

Sam
Kaplan

7:00 AM (Indoor)

1 x 10 @ 35 lbs

7

Damon
Walsh

7:00 AM (Indoor)

1 x 10 @ 30 lbs

8

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 10 @ 26 lbs

9

Maqsood
Ahmed

7:00 AM (Indoor)

1 x 10 @ 25 lbs

9

Mark
Hardin

7:00 AM (Indoor)

1 x 10 @ 25 lbs

10

Todd
Kinsman

7:00 AM (Indoor)

3 x 10 @ 20 lbs

10

Carl
Donadio

7:00 AM (Indoor)

1 x 10 @ 20 lbs

2 @ 15

11

Rob
Scannevin

7:00 AM (Indoor)

1 x 10 @ 15 lbs

Female Clients

1

Bonnie
Santiago

12:00 PM (Indoor)

1 x 10 @ 40 lbs

1

Gina
Richard

9:00 AM (Indoor)

1 x 10 @ 40 lbs

1

Marissa
Papazian

5:00 AM (Indoor)

1 x 10 @ 40 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 10 @ 35 lbs

2

Liz
Nasser

5:00 AM (Indoor)

1 x 10 @ 35 lbs

2

Prika
Silva

5:00 AM (Indoor)

1 x 10 @ 35 lbs

2

Simony
Cardoso

4:00 PM (Indoor)

1 x 10 @ 35 lbs

3

Buffy
Buradagunta

12:00 PM (Indoor)

1 x 10 @ 25 lbs

3

Helene
Desjardins

7:00 AM (Indoor)

1 x 10 @ 25 lbs

3

Maria
Maynard

5:00 AM (Indoor)

1 x 10 @ 25 lbs

3

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 10 @ 25 lbs

3

Rebecca
Welch

6:00 AM (Indoor)

1 x 10 @ 25 lbs

One arm

3

Traci
Lake

6:00 AM (Indoor)

1 x 10 @ 25 lbs

4

Amy
Costello

5:00 AM (Indoor)

1 x 10 @ 15 lbs

4

Carla
Lopez

7:00 AM (Indoor)

1 x 10 @ 15 lbs

4

Coreen
Williamson

5:30 PM (Indoor)

1 x 10 @ 15 lbs

4

Debbie
Chung

9:00 AM (Indoor)

1 x 10 @ 15 lbs

4

Emily
Oberlee

5:00 AM (Indoor)

1 x 10 @ 15 lbs

4

Heather
Schmidt

5:00 AM (Indoor)

1 x 10 @ 15 lbs

4

Jean
Hanks

9:00 AM (Virtual)

1 x 10 @ 15 lbs

5

Julia
Rissmiller

5:00 AM (Indoor)

3 x 8 @ 5 lbs

5

raquel
De Jesus

5:00 AM (Indoor)

1 x 10 @ 0 lbs