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Components

Clean Deadlift

Foxtrot

Settings

Workout

Friday 4/8/22 WOD

Warm-up

What you need:
Barbell
Rower

-200m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob

Specific Prep
*Coach's Choice

Strength

Clean Deadlift (5x3)

Clean set up, speed on the 2nd pull

-Building
-70,80,90,100 and 110% of your heaviest clean (Power or Full)
- Record heaviest weight
Alternate Options:
-DB/KB/Odd object Clean extensions

Metcon

Foxtrot (AMRAP - Rounds and Reps)

14 min amrap:
10 Burpee over Bar
15 Cal row
10 Power Clean (115,75/185,115)

Alternate Options:
Burpee over bar?
-Up/Downs
Cal Row
-200m run
-:30 mountain climbers +:30 jumping jacks x2
Power Clean?
-Light barbell w/little to no added weight -> Muscle power clean

Cool Down

*Coach's Choice

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

Whiteboard:

Friday, April 08, 2022

Male Clients

1

G-Man
St. Onge

5:00 AM (Virtual)

1 x 3 @ 305 lbs

195,225,255,285,305

1

Mike
Collette

12:00 PM (Indoor)

1 x 3 @ 305 lbs

2

Matt
Calhoun

5:30 PM (Indoor)

1 x 3 @ 295 lbs

2

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 3 @ 295 lbs

3

Private

5:30 PM (Indoor)

1 x 3 @ 285 lbs

3

Keivan
Russo

12:00 PM (Indoor)

1 x 3 @ 285 lbs

135/185/225/245/285

4

Nick
Lupoli

5:00 AM (Indoor)

1 x 3 @ 265 lbs

5

Mark
Hardin

7:00 AM (Indoor)

1 x 3 @ 255 lbs

5

Rob
Scannevin

7:00 AM (Indoor)

1 x 3 @ 255 lbs

6

Nate
Oram

6:00 AM (Indoor)

1 x 3 @ 245 lbs

7

Dan
McCarthy

4:00 PM (Indoor)

2 x 3 @ 235 lbs

8

Brendan
Sheehan

7:00 AM (Indoor)

1 x 3 @ 225 lbs

8

Dennis
Paoloni

12:00 PM (Indoor)

1 x 3 @ 225 lbs

8

Evan
Cleveland

9:00 AM (Indoor)

1 x 3 @ 225 lbs

8

Maqsood
Ahmed

7:00 AM (Indoor)

1 x 3 @ 225 lbs

8

Peter
Russo

4:00 PM (Indoor)

1 x 3 @ 225 lbs

9

Carl
Donadio

7:00 AM (Indoor)

1 x 3 @ 215 lbs

10

Jake
Lubsen

5:30 PM (Indoor)

5 x 3 @ 205 lbs

11

Brian
Dingman

7:00 AM (Virtual)

1 x 3 @ 185 lbs

125-185

11

Jay
clancy

6:00 AM (Virtual)

1 x 3 @ 185 lbs

11

Salvatore
Mazza

12:00 PM (Indoor)

1 x 3 @ 185 lbs

12

jonathan
crandall

4:00 PM (Indoor)

1 x 3 @ 175 lbs

13

Zubair
magdum

4:00 PM (Indoor)

1 x 3 @ 150 lbs

14

Tim
Furbush

9:00 AM (Indoor)

1 x 3 @ 95 lbs

15

Steve
Blackwell

12:00 PM (Indoor)

1 x 225 @ 0 lbs

Female Clients

1

Carla
Lopez

7:00 AM (Indoor)

1 x 3 @ 185 lbs

2

Gina
Richard

4:00 PM (Indoor)

1 x 3 @ 180 lbs

3

Marissa
Papazian

5:00 AM (Indoor)

1 x 3 @ 165 lbs

4

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 3 @ 160 lbs

4

Prika
Silva

5:00 AM (Indoor)

1 x 3 @ 160 lbs

5

Hanah
Conlan

6:00 AM (Indoor)

1 x 3 @ 155 lbs

6

Debbie
Chung

12:00 PM (Indoor)

1 x 3 @ 135 lbs

6

Diana
Gikunju

4:00 PM (Indoor)

1 x 3 @ 135 lbs

6

Victoria
Tuite

4:00 PM (Indoor)

1 x 3 @ 135 lbs

7

Jessica
Clancy

6:00 AM (Indoor)

1 x 3 @ 125 lbs

7

Qin
Sun

7:00 AM (Indoor)

1 x 3 @ 125 lbs

7

Rebecca
Welch

6:00 AM (Indoor)

1 x 3 @ 125 lbs

8

Hayley
Comeau

5:30 PM (Indoor)

1 x 3 @ 115 lbs

9

Julia
Rissmiller

5:00 AM (Indoor)

1 x 3 @ 105 lbs

9

Maria
Maynard

5:00 AM (Indoor)

1 x 3 @ 105 lbs

9

Marybeth
Costello

5:30 PM (Indoor)

1 x 3 @ 105 lbs

9

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 3 @ 105 lbs

10

Shana
Doiron

6:00 AM (Virtual)

1 x 3 @ 90 lbs

11

Cheryl
Kaplan

6:00 AM (Indoor)

1 x 3 @ 85 lbs

12

Vangie
Cleversey

7:00 AM (Virtual)

1 x 3 @ 25 lbs

Db clean deadlift