Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

I am Groot.

Settings

Workout

Thursday 9/23/21 WOD

Warm-up

What you need:
Barbell
Dumbell

-10 jumping jacks
-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
*Coaches Choice

Strength

Bench Press (5x5)

Bench Press

-Building
(Record heaviest weight)

Alternate Options:
-DB/KB/Odd object floor press
-Tempo push up (controlled descent/ascent)

Metcon

I am Groot. (AMRAP - Reps)

12 Burpees
14 Single arm alternating Dumbbell power snatch (50,35)
16 Toe to bar

(14 Min Amrap - score total reps)

Alternate Options:
Burpee?
-Up/Down
Single arm alternating Dumbbell power snatch?
-BB/KB/Odd object power snatch
Toe to bar?
-Toe to KB/DB/Odd Object

Cool Down

*Coaches Choice

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

Whiteboard:

Thursday, September 23, 2021

Male Clients

1

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 5 @ 235 lbs

2

Matt
Calhoun

5:30 PM (Indoor)

1 x 5 @ 220 lbs

3

Nick
Lupoli

5:00 AM (Indoor)

1 x 5 @ 215 lbs

4

G-Man
St. Onge

5:00 AM (Virtual)

1 x 5 @ 205 lbs

5

Tim
Furbush

12:00 PM (Indoor)

1 x 5 @ 195 lbs

5

Private

12:00 PM (Indoor)

1 x 5 @ 195 lbs

6

Damon
Walsh

7:00 AM (Indoor)

1 x 5 @ 185 lbs

7

Nate
Oram

6:00 AM (Indoor)

1 x 5 @ 175 lbs

7

Tony
Potenti

7:00 AM (Virtual)

1 x 5 @ 175 lbs

7

Christopher
Lacasse

7:00 AM (Indoor)

1 x 1 @ 175 lbs

8

Jon
Collette

5:00 AM (Indoor)

1 x 5 @ 170 lbs

9

Rob
Scannevin

7:00 AM (Indoor)

1 x 5 @ 165 lbs

3 reps 175#

10

Private

5:00 AM (Indoor)

1 x 5 @ 155 lbs

10

Evan
Cleveland

7:00 AM (Indoor)

1 x 5 @ 155 lbs

11

Maqsood
Ahmed

12:00 PM (Indoor)

1 x 5 @ 145 lbs

11

Dennis
Paoloni

12:00 PM (Indoor)

1 x 1 @ 145 lbs

11

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 1 @ 145 lbs

I missed the last rep but kept the 146

12

Jay
clancy

5:00 AM (Virtual)

1 x 1 @ 140 lbs

105,115,125,135,140

13

Tony
Maccaline

6:00 AM (Indoor)

1 x 5 @ 135 lbs

14

Graham
Pettengill

7:00 AM (Indoor)

1 x 1 @ 105 lbs

Female Clients

1

Helene
Desjardins

3:30 PM (Indoor)

1 x 1 @ 135 lbs

2

Kelly
Garabadian

5:30 PM (Indoor)

5 x 5 @ 105 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 5 @ 105 lbs

2

Hanah
Conlan

6:00 AM (Indoor)

1 x 1 @ 105 lbs

2

Nicole
Croteau

12:00 PM (Indoor)

1 x 1 @ 105 lbs

65,75,85,95,105

3

Marissa
Papazian

5:00 AM (Indoor)

1 x 5 @ 100 lbs

4

Gina
Richard

5:00 AM (Indoor)

1 x 1 @ 95 lbs

4

Prika
Silva

5:00 AM (Indoor)

1 x 1 @ 95 lbs

5

Heather
Clancy

7:00 AM (Virtual)

1 x 5 @ 91 lbs

No spot

6

Annie
Powell

6:00 AM (Indoor)

1 x 5 @ 90 lbs

6

Traci
Lake

6:00 AM (Indoor)

1 x 5 @ 90 lbs

7

Simony
Cardoso

3:30 PM (Indoor)

1 x 5 @ 85 lbs

8

Julia
Rissmiller

5:00 AM (Indoor)

1 x 5 @ 80 lbs

9

Coreen
Williamson

5:30 PM (Indoor)

2 x 5 @ 75 lbs

9

Amy
Costello

5:00 AM (Indoor)

1 x 1 @ 75 lbs

9

Heather
Schmidt

5:00 AM (Indoor)

1 x 1 @ 75 lbs

10

Emily
Oberlee

5:00 AM (Indoor)

2 x 3 @ 70 lbs

10

Anne
Leahy

6:00 AM (Indoor)

1 x 5 @ 70 lbs

10

Carolina
Lucchese

12:00 PM (Indoor)

1 x 1 @ 70 lbs

11

Sandy
Brock

5:30 PM (Indoor)

1 x 1 @ 65 lbs

12

Susan
Black

7:00 AM (Virtual)

1 x 5 @ 55 lbs

13

Mary
Gemme

6:00 AM (Virtual)

1 x 1 @ 50 lbs

14

Vangie
Cleversey

7:00 AM (Virtual)

3 x 5 @ 20 lbs

Press on floor db