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Components

Bent Over Row

Strict Push-Up

Celtics

Settings

Workout

Monday 5/23/22 WOD

Warm-up

What you need:
Barbell
Rower

-250m row
-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: Bent Over Row (3x8)

Bent Over Row

-Building

Alternate Options:
-DB/KB/Odd object bent over row

1B: Strict Push-Up (3x Max Reps)

-Rest 2 mins after between supersets
-Modify off rack if can’t do strict push up

Alternate Options:
-Tempo incline pushups

Metcon

Celtics (Time)

4rds:
12 Pull up
20/15 Cal row
30 Shoulder taps

(14 min cap)

Alternate Options:
Pullup?
-Inverted row
-DB/KB/Odd object pullover
Cal Row?
-200m run
-:30 Jumping jacks +:30 mountain climbers
Shoulder taps?
-:30 tall plank
-:30 hollow hold

Cool Down

*Coach's Choice

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

Whiteboard:

Monday, May 23, 2022

Male Clients

1

Mike
Collette

9:00 AM (Virtual)

1 x 8 @ 205 lbs

165/185/205

2

Evan
Cleveland

9:00 AM (Virtual)

1 x 8 @ 160 lbs

3

Keivan
Russo

12:00 PM (Indoor)

1 x 8 @ 155 lbs

Watch that head bob

3

Marty
Ferguson

12:00 PM (Indoor)

1 x 8 @ 155 lbs

4

Jake
Lubsen

5:30 PM (Indoor)

3 x 8 @ 145 lbs

115, 125, 145

4

Private

5:00 AM (Indoor)

1 x 8 @ 145 lbs

4

Jon
Collette

7:00 AM (Virtual)

1 x 8 @ 145 lbs

4

Nick
Lupoli

5:00 AM (Indoor)

1 x 8 @ 145 lbs

4

Rui
Xu

5:30 PM (Indoor)

1 x 8 @ 145 lbs

5

Brendan
Sheehan

7:00 AM (Indoor)

1 x 8 @ 135 lbs

5

G-Man
St. Onge

5:30 PM (Indoor)

1 x 8 @ 135 lbs

5

Michael
Cuthbert

7:00 AM (Indoor)

1 x 8 @ 135 lbs

115,135,135

6

jonathan
crandall

4:00 PM (Indoor)

1 x 8 @ 125 lbs

6

Nate
Oram

6:00 AM (Indoor)

1 x 8 @ 125 lbs

6

Steve
Blackwell

7:00 AM (Indoor)

1 x 8 @ 125 lbs

6

Zubair
magdum

4:00 PM (Indoor)

1 x 8 @ 125 lbs

7

Jay
clancy

5:00 AM (Virtual)

1 x 8 @ 115 lbs

7

Maqsood
Ahmed

7:00 AM (Indoor)

1 x 8 @ 115 lbs

7

Sam
Kaplan

7:00 AM (Indoor)

1 x 8 @ 115 lbs

8

Carl
Donadio

7:00 AM (Indoor)

1 x 8 @ 105 lbs

8

Damon
Walsh

9:00 AM (Indoor)

1 x 8 @ 105 lbs

8

Graham
Pettengill

12:00 PM (Indoor)

1 x 8 @ 105 lbs

9

Todd
Kinsman

4:00 PM (Indoor)

3 x 8 @ 95 lbs

9

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 8 @ 95 lbs

Female Clients

1

Gina
Richard

5:00 AM (Indoor)

1 x 8 @ 115 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 8 @ 105 lbs

2

Prika
Silva

5:00 AM (Indoor)

1 x 8 @ 105 lbs

3

Simony
Cardoso

4:00 PM (Indoor)

1 x 8 @ 100 lbs

4

Kendra
Likely

7:00 AM (Indoor)

1 x 8 @ 95 lbs

75,85,95

4

Marybeth
Costello

5:30 PM (Indoor)

1 x 8 @ 95 lbs

4

Private

5:30 PM (Indoor)

1 x 8 @ 95 lbs

5

Heather
Clancy

5:00 AM (Virtual)

1 x 8 @ 90 lbs

5

Nikki
Rutman

5:00 AM (Indoor)

1 x 8 @ 90 lbs

6

Carolina
Lucchese

12:00 PM (Indoor)

1 x 8 @ 85 lbs

6

Diana
Gikunju

5:30 PM (Indoor)

1 x 8 @ 85 lbs

6

Liz
Nasser

5:00 AM (Indoor)

1 x 8 @ 85 lbs

6

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 8 @ 85 lbs

7

Traci
Lake

6:00 AM (Indoor)

1 x 8 @ 75 lbs

8

Beth
varner

5:30 PM (Indoor)

1 x 8 @ 70 lbs

8

Nicole
Croteau

9:00 AM (Virtual)

1 x 8 @ 70 lbs

35lb dbs

8

Rebecca
Welch

6:00 AM (Indoor)

1 x 8 @ 70 lbs

9

Carolyn
Keiper

9:00 AM (Indoor)

1 x 8 @ 65 lbs

9

Debbie
Chung

9:00 AM (Indoor)

1 x 8 @ 65 lbs

9

Emily
Oberlee

5:00 AM (Indoor)

1 x 8 @ 65 lbs

9

Heather
Schmidt

6:00 AM (Indoor)

1 x 8 @ 65 lbs

10

Sana
Maqsood

9:00 AM (Indoor)

1 x 8 @ 60 lbs

10

Shana
Doiron

9:00 AM (Indoor)

1 x 8 @ 60 lbs

11

Coreen
Williamson

9:00 AM (Indoor)

3 x 8 @ 35 lbs

12

Vangie
Cleversey

7:00 AM (Virtual)

1 x 8 @ 15 lbs