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Components

Single Arm DB Rows

DB Bench Press

Hot Wheels

Settings

Workout

Monday 5/9/22 WOD

Warm-up

What you need:
2x Dumbbells
Rower
Kettlebell

250m row or 200m run
-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
*Coach's Choice

Strength

1A: Single Arm DB Rows (3x8 each side)

-Building

Alternate Options:
-BB/KB/Odd object row

1B: DB Bench Press (3x10)

-Building

Alternate Options:
-BB/KB/Odd object bench press
-BB/KB/Odd object floor press

Metcon

Hot Wheels (AMRAP - Rounds and Reps)

20 min amrap:
500m row or 400m run
15 Box jumps 24/20’
24 Alt Single arm KB Swings (53/35,70/44rx+)
15 Push up

Alternate Options:
Run Or Row?
-:30 mountain climbers +:30 Jumping jacks x4
Box jumps?
-Step ups
-Reverse lunges
Single arm alt swings?
-DB/Odd object swings
Pushups?
-Incline pushups

Cool Down

*Coach's Choice

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

Whiteboard:

Monday, May 09, 2022

Male Clients

1

Private

4:00 PM (Indoor)

1 x 8 @ 95 lbs

2

Mike
Collette

9:00 AM (Virtual)

3 x 10 @ 88 lbs

3

Nick
Lupoli

5:00 AM (Indoor)

1 x 8 @ 75 lbs

4

Christopher
Lacasse

7:00 AM (Indoor)

1 x 8 @ 70 lbs

4

Keivan
Russo

12:00 PM (Indoor)

1 x 8 @ 70 lbs

4

Marty
Ferguson

12:00 PM (Indoor)

1 x 8 @ 70 lbs

5

Evan
Cleveland

9:00 AM (Virtual)

1 x 8 @ 65 lbs

6

Deepak
Mohan

4:00 PM (Indoor)

1 x 8 @ 60 lbs

6

jonathan
crandall

5:00 AM (Virtual)

1 x 8 @ 60 lbs

6

Marc
Dobay

4:00 PM (Indoor)

1 x 8 @ 60 lbs

6

Max
Kaplan

7:00 AM (Indoor)

1 x 8 @ 60 lbs

6

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 8 @ 60 lbs

6

Sam
Kaplan

7:00 AM (Indoor)

1 x 8 @ 60 lbs

7

Brendan
Sheehan

7:00 AM (Indoor)

1 x 8 @ 55 lbs

7

Rui
Xu

12:00 PM (Indoor)

1 x 8 @ 55 lbs

7

Zubair
magdum

5:30 PM (Indoor)

1 x 8 @ 55 lbs

8

Dan
McCarthy

5:30 PM (Indoor)

1 x 8 @ 50 lbs

8

Maqsood
Ahmed

7:00 AM (Indoor)

1 x 8 @ 50 lbs

8

Mark
Hardin

7:00 AM (Indoor)

1 x 8 @ 50 lbs

8

Nate
Oram

12:00 PM (Indoor)

1 x 8 @ 50 lbs

9

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 8 @ 45 lbs

9

Matt
Grandbois

6:00 AM (Indoor)

1 x 8 @ 45 lbs

35-40-45

9

Todd
Kinsman

9:00 AM (Indoor)

1 x 8 @ 45 lbs

10

Carl
Donadio

7:00 AM (Indoor)

1 x 8 @ 40 lbs

11

Jay
clancy

5:00 AM (Indoor)

3 x 8 @ 35 lbs

11

Carolina
Lucchese

4:00 PM (Indoor)

1 x 8 @ 35 lbs

11

Peter
Russo

5:30 PM (Indoor)

1 x 8 @ 35 lbs

11

Tony
Maccaline

6:00 AM (Indoor)

1 x 8 @ 35 lbs

12

Connor
McCarthy

5:30 PM (Indoor)

1 x 8 @ 30 lbs

Female Clients

1

Gina
Richard

5:00 AM (Indoor)

1 x 8 @ 55 lbs

2

Simony
Cardoso

4:00 PM (Indoor)

1 x 8 @ 50 lbs

3

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 8 @ 45 lbs

3

Liz
Nasser

5:00 AM (Indoor)

1 x 8 @ 45 lbs

3

Prika
Silva

5:00 AM (Indoor)

1 x 8 @ 45 lbs

4

Helene
Desjardins

6:00 AM (Indoor)

1 x 8 @ 40 lbs

4

Marissa
Papazian

5:00 AM (Indoor)

1 x 8 @ 40 lbs

4

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 8 @ 40 lbs

5

Bonnie
Santiago

12:00 PM (Indoor)

1 x 8 @ 35 lbs

5

Kendra
Likely

7:00 AM (Indoor)

1 x 8 @ 35 lbs

5

Maria
Maynard

5:00 AM (Indoor)

1 x 8 @ 35 lbs

5

Marybeth
Costello

5:30 PM (Indoor)

1 x 8 @ 35 lbs

5

Nicole
Croteau

9:00 AM (Virtual)

1 x 8 @ 35 lbs

5

Qin
Sun

7:00 AM (Indoor)

1 x 8 @ 35 lbs

6

Sana
Maqsood

9:00 AM (Virtual)

1 x 8 @ 30 lbs

7

Cheryl
Kaplan

6:00 AM (Indoor)

1 x 8 @ 25 lbs

7

Dani
Donadio

4:00 PM (Indoor)

1 x 8 @ 25 lbs

7

Emily
Oberlee

5:00 AM (Indoor)

1 x 8 @ 25 lbs

7

Heather
Schmidt

5:00 AM (Indoor)

1 x 8 @ 25 lbs

7

Jackie
Donadio

4:00 PM (Indoor)

1 x 8 @ 25 lbs

7

Julia
Rissmiller

5:00 AM (Indoor)

1 x 8 @ 25 lbs

7

Sandy
Brock

5:30 PM (Indoor)

1 x 8 @ 25 lbs

8

Diana
Gikunju

5:30 PM (Indoor)

1 x 8 @ 20 lbs

8

Shana
Doiron

6:00 AM (Virtual)

1 x 8 @ 20 lbs