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Components

Clean Complex

Tuscan

Settings

Workout

Thursday 4/28/22 WOD

Warm-up

What you need:
Barbell

-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs

-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion

Specific Prep
*Coach's Choice

Strength

Clean Complex (6x1)

-Building
-Pause at the knee Clean + Pause at the knee Hang Clean

Alternate Options:
-DB/KB/Odd object Clean
-Little or no added weight available for BB- Tall clean

Metcon

Tuscan (Time)

4rds:
11 T2B
7 Hang Power Clean 115/75 (155/105#)
2 Wall Walks

(13 min cap)

Alternate Options:
Toe to bar?
-Abmat situps
-Supine leg lift
Hang power clean?
-DB/KB/Odd object hang power clean
-Little or no added weight available for BB-Tall Power Clean
Wall walks?
-Pike pushup
-Hand release push

Cool Down

*Coach's Choice

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

Whiteboard:

Thursday, April 28, 2022

Male Clients

1

G-Man
St. Onge

5:00 AM (Virtual)

1 x 1 @ 250 lbs

2

Keivan
Russo

12:00 PM (Indoor)

1 x 1 @ 245 lbs

3

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 1 @ 225 lbs

4

Private

9:00 AM (Indoor)

1 x 1 @ 220 lbs

5

Nick
Lupoli

5:00 AM (Indoor)

1 x 1 @ 205 lbs

6

Mark
DiRienzo

4:00 PM (Indoor)

1 x 1 @ 185 lbs

6

Michael
Cuthbert

7:00 AM (Indoor)

1 x 1 @ 185 lbs

7

Dennis
Paoloni

12:00 PM (Indoor)

1 x 1 @ 175 lbs

7

Mark
Hardin

7:00 AM (Indoor)

1 x 1 @ 175 lbs

7

Nate
Oram

12:00 PM (Indoor)

1 x 1 @ 175 lbs

8

Rui
Xu

4:00 PM (Indoor)

1 x 1 @ 165 lbs

8

Todd
Kinsman

9:00 AM (Indoor)

1 x 1 @ 165 lbs

9

Deepak
Mohan

5:30 PM (Indoor)

1 x 1 @ 142 lbs

10

Graham
Pettengill

7:00 AM (Indoor)

1 x 1 @ 135 lbs

10

jonathan
crandall

5:00 AM (Virtual)

1 x 1 @ 135 lbs

10

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 1 @ 135 lbs

10

Maqsood
Ahmed

7:00 AM (Indoor)

1 x 1 @ 135 lbs

Failed 145

11

Zubair
magdum

5:30 PM (Indoor)

1 x 1 @ 105 lbs

12

Carolina
Lucchese

12:00 PM (Indoor)

1 x 1 @ 95 lbs

13

Connor
McCarthy

5:30 PM (Indoor)

1 x 1 @ 85 lbs

Female Clients

1

Helene
Desjardins

5:30 PM (Indoor)

1 x 1 @ 160 lbs

2

Erin
Collette

12:00 PM (Indoor)

1 x 1 @ 145 lbs

2

Gina
Richard

5:00 AM (Indoor)

1 x 1 @ 145 lbs

3

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 1 @ 140 lbs

3

Prika
Silva

5:00 AM (Indoor)

1 x 1 @ 140 lbs

4

Marissa
Papazian

5:00 AM (Indoor)

1 x 1 @ 135 lbs

5

Nicole
Croteau

9:00 AM (Indoor)

1 x 1 @ 125 lbs

6

Annie
Powell

9:00 AM (Indoor)

1 x 1 @ 115 lbs

6

Liz
Nasser

5:00 AM (Indoor)

1 x 1 @ 115 lbs

6

Simony
Cardoso

4:00 PM (Indoor)

1 x 1 @ 115 lbs

7

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 1 @ 105 lbs

8

Hanah
Conlan

6:00 AM (Indoor)

1 x 1 @ 100 lbs

8

Maria
Maynard

5:00 AM (Indoor)

1 x 1 @ 100 lbs

9

Marybeth
Costello

5:30 PM (Indoor)

1 x 1 @ 90 lbs

10

Amy
Costello

5:00 AM (Indoor)

1 x 1 @ 80 lbs

10

Emily
Oberlee

5:00 AM (Indoor)

1 x 1 @ 80 lbs

10

Jean
Hanks

9:00 AM (Virtual)

1 x 1 @ 80 lbs

35,55,65,75,80

10

Julia
Rissmiller

5:00 AM (Indoor)

1 x 1 @ 80 lbs

11

Anne
Leahy

6:00 AM (Indoor)

1 x 1 @ 75 lbs

11

Qin
Sun

5:30 PM (Indoor)

1 x 1 @ 75 lbs

12

Carolyn
Keiper

9:00 AM (Indoor)

1 x 1 @ 60 lbs

13

Vangie
Cleversey

7:00 AM (Virtual)

1 x 1 @ 20 lbs

Db