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Components

Barbell Hip Thrust

Farmers Carry

Batman

Settings

Workout

Tuesday 10/12/21 WOD

Warm-up

What you need:
Barbell
2x Kettlebells
2x Dumbbells
Bench

-10 Good mornings
-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

1A: Barbell Hip Thrust (4x8)

-Building
(Record Heaviest Weight)

Alternate Options:
-DB/KB/Odd object glute bridge

1B: Farmers Carry (4x1 min)

(Record weight)

Alternate Options:
-DB/Odd object carry

Metcon

Batman (AMRAP - Rounds and Reps)

8 Toe to bar
10 Single arm push press (5 each side) (50,35)
12 Goblet squat (50,35)

(10 minute amrap)

Alternate Options:
Toes to bar?
-Toe to KB/DB/Odd object
Single arm push press?
-BB/KB/Odd object push press
Goblet squat?
-BB front squat
-Odd object front squat

Cool Down

*Coaches Choice

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

Whiteboard:

Tuesday, October 12, 2021

Male Clients

1

Mike
Collette

5:30 PM (Indoor)

1 x 8 @ 365 lbs

135/225/275/315/365

2

Keivan
Russo

5:30 PM (Indoor)

1 x 1 @ 285 lbs

3

G-Man
St. Onge

5:00 AM (Virtual)

1 x 8 @ 275 lbs

4

Rui
Xu

5:00 AM (Virtual)

1 x 8 @ 225 lbs

5

Brendan
Sheehan

7:00 AM (Indoor)

1 x 8 @ 215 lbs

5

Dennis
Paoloni

12:00 PM (Indoor)

1 x 8 @ 215 lbs

5

Mark
Hardin

7:00 AM (Indoor)

1 x 8 @ 215 lbs

6

Mark
DiRienzo

5:30 PM (Indoor)

1 x 8 @ 205 lbs

6

Theis
Jorgensen

5:00 AM (Indoor)

1 x 8 @ 205 lbs

6

Todd
Kinsman

5:00 AM (Indoor)

1 x 8 @ 205 lbs

6

Jon
Collette

5:00 AM (Indoor)

1 x 1 @ 205 lbs

7

Maqsood
Ahmed

5:30 PM (Indoor)

1 x 1 @ 187 lbs

8

Mohiuddin
Ahmed

5:00 AM (Virtual)

1 x 8 @ 185 lbs

8

KEITH
DEJESUS

3:30 PM (Indoor)

1 x 1 @ 185 lbs

9

Jay
clancy

5:00 AM (Virtual)

1 x 8 @ 175 lbs

85,125,155,175

10

Carl
Donadio

7:00 AM (Indoor)

1 x 8 @ 165 lbs

11

Michael
Costello

3:30 PM (Indoor)

1 x 8 @ 135 lbs

11

Christopher
Lacasse

7:00 AM (Indoor)

1 x 1 @ 135 lbs

12

Zubair
magdum

5:30 PM (Indoor)

4 x 8 @ 95 lbs

12

Steve
Blackwell

7:00 AM (Indoor)

1 x 1 @ 95 lbs

Female Clients

1

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 1 @ 215 lbs

1

Prika
Silva

5:00 AM (Indoor)

1 x 1 @ 215 lbs

2

Simony
Cardoso

12:00 PM (Indoor)

1 x 8 @ 180 lbs

3

Hanah
Conlan

6:00 AM (Indoor)

1 x 8 @ 175 lbs

3

Helene
Desjardins

6:00 AM (Indoor)

1 x 1 @ 175 lbs

4

Marissa
Papazian

5:00 AM (Indoor)

1 x 8 @ 165 lbs

4

Erin
Collette

5:00 AM (Indoor)

1 x 1 @ 165 lbs

4

Gina
Richard

5:00 AM (Indoor)

1 x 1 @ 165 lbs

5

Liz
Nasser

6:00 AM (Indoor)

1 x 8 @ 155 lbs

6

Heather
Clancy

7:00 AM (Virtual)

1 x 1 @ 150 lbs

7

Annie
Powell

5:00 AM (Indoor)

1 x 8 @ 145 lbs

7

Maria
Maynard

5:00 AM (Indoor)

1 x 1 @ 145 lbs

7

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 1 @ 145 lbs

7

Peg
Kinsman

5:00 AM (Indoor)

1 x 1 @ 145 lbs

95/115/125/145

7

Peg
Kinsman

5:00 AM (Indoor)

1 x 1 @ 145 lbs

95/115/125/145

8

raquel
De Jesus

5:00 AM (Indoor)

4 x 10 @ 135 lbs

9

Heather
Schmidt

5:00 AM (Indoor)

1 x 1 @ 115 lbs

10

Julia
Rissmiller

5:00 AM (Indoor)

4 x 8 @ 95 lbs

11

Susan
Black

7:00 AM (Virtual)

1 x 1 @ 85 lbs

12

Mary
Gemme

5:00 AM (Virtual)

1 x 1 @ 55 lbs

13

Amy
Costello

5:00 AM (Indoor)

1 x 1 @ 0 lbs