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Bench Press

Bulldog

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Workout

Tuesday 9/14/21 WOD

Warm-up

What you need:
Barbell
Assault bike

-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs

Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat

Specific Prep
*Coaches Choice

Strength

Bench Press (4x6)

Bench Press

- :03 pause
- Building

Alternate Options:
Bench press?
-DB/KB/Odd object floor press
-Tempo pushup (controlled descent/ascent)

Metcon

Bulldog (1 Rounds for time)

6 rounds
Every 2:30 minutes

:15 assault bike
5 burpees
Run 200m

Group 1: 0-2:30
Group 2: :30-3:00
Group 3: 1:00-3:30
Group 4: 1:30-4:00

-Rest the remaining time

(Score slowest round)

Alternate Options:
Assault Bike?
-Jump squat
Burpees?
-Up/Downs
-Reverse lunge
Run?
-Row 250
:30 mountain climbers +:30 Jumping jacks

Cool Down

*Coaches Choice

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

Whiteboard:

Tuesday, September 14, 2021

Male Clients

1

Matt
Calhoun

5:30 PM (Indoor)

1 x 6 @ 195 lbs

2

Nick
Lupoli

5:00 AM (Indoor)

1 x 6 @ 185 lbs

3

Keivan
Russo

5:30 PM (Indoor)

1 x 6 @ 175 lbs

135/155/165/175

4

Christopher
Lacasse

7:00 AM (Indoor)

1 x 6 @ 165 lbs

4

Dan
McCarthy

5:00 AM (Indoor)

1 x 6 @ 165 lbs

4

Rob
Scannevin

7:00 AM (Indoor)

1 x 6 @ 165 lbs

95, 115, 145, 165

5

Jon
Collette

5:00 AM (Indoor)

1 x 6 @ 160 lbs

6

Nate
Oram

6:00 AM (Indoor)

2 x 6 @ 155 lbs

6

Alexander
Alvarez

5:30 PM (Indoor)

1 x 6 @ 155 lbs

6

Mark
Hardin

7:00 AM (Indoor)

1 x 6 @ 155 lbs

7

Private

5:00 AM (Indoor)

1 x 6 @ 145 lbs

8

Edward
Pearson

6:00 AM (Indoor)

1 x 6 @ 135 lbs

4

8

Maqsood
Ahmed

5:30 PM (Indoor)

1 x 6 @ 135 lbs

9

Carl
Donadio

7:00 AM (Indoor)

1 x 6 @ 125 lbs

9

Graham
Pettengill

7:00 AM (Indoor)

1 x 6 @ 125 lbs

10

Tony
Maccaline

6:00 AM (Indoor)

1 x 6 @ 115 lbs

11

Jay
clancy

5:00 AM (Virtual)

1 x 6 @ 110 lbs

85, 95, 105, 110 3sec pause

12

Abhishek
Chandak

7:00 AM (Virtual)

2 x 6 @ 80 lbs

13

Carolina
Lucchese

12:00 PM (Indoor)

1 x 6 @ 65 lbs

14

Connor
McCarthy

5:00 AM (Indoor)

2 x 6 @ 55 lbs

15

Mark
DiRienzo

5:30 PM (Indoor)

1 x 4 @ 145 lbs

Female Clients

1

Helene
Desjardins

6:00 AM (Indoor)

1 x 6 @ 125 lbs

2

Hanah
Conlan

6:00 AM (Indoor)

1 x 6 @ 95 lbs

2

Maria
Maynard

5:00 AM (Indoor)

1 x 6 @ 95 lbs

3

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 6 @ 90 lbs

3

Prika
Silva

5:00 AM (Indoor)

1 x 6 @ 90 lbs

4

Heather
Clancy

7:00 AM (Virtual)

1 x 6 @ 86 lbs

5

Gina
Richard

5:00 AM (Indoor)

1 x 6 @ 85 lbs

5

Marissa
Papazian

5:00 AM (Indoor)

1 x 6 @ 85 lbs

5

Traci
Lake

6:00 AM (Indoor)

1 x 6 @ 85 lbs

6

Christine
Guerard

5:00 AM (Indoor)

1 x 6 @ 80 lbs

7

Simony
Cardoso

3:30 PM (Indoor)

1 x 6 @ 77 lbs

#77lbs & ring rows😰

8

Annie
Powell

5:00 AM (Indoor)

1 x 6 @ 75 lbs

8

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 6 @ 75 lbs

9

Carolyn
Keiper

5:00 AM (Indoor)

1 x 6 @ 70 lbs

9

Liz
Nasser

6:00 AM (Indoor)

1 x 6 @ 70 lbs

10

Amy
Costello

5:00 AM (Indoor)

1 x 6 @ 65 lbs

10

Anne
Leahy

6:00 AM (Indoor)

1 x 6 @ 65 lbs

10

Emily
Oberlee

5:00 AM (Indoor)

1 x 6 @ 65 lbs

10

Heather
Schmidt

5:00 AM (Indoor)

1 x 6 @ 65 lbs

10

Julia
Rissmiller

5:00 AM (Indoor)

1 x 6 @ 65 lbs

10

Rebecca
Welch

6:00 AM (Indoor)

1 x 6 @ 65 lbs

11

Jen
Mogensen

6:00 AM (Indoor)

1 x 6 @ 60 lbs

12

Susan
Black

7:00 AM (Virtual)

1 x 6 @ 50 lbs

13

Mary
Gemme

6:00 AM (Virtual)

1 x 6 @ 45 lbs

No spotter

14

Qin
Sun

7:00 AM (Indoor)

4 x 6 @ 35 lbs