Public Whiteboard

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Components

Front Squat

Metcon

Settings

Workout

Monday

Warm-up

2 ROUNDS
10 Jumping Jacks
5 Down-Dog to Up-Dog
10 Groiners

Into...

2 ROUNDS
4/4 Split Squats
6 Front Squats
6 Push Press
10 Elbow Punches

Strength

Front Squat (10 REPS EVERY 2 MINUTES - 4 Sets)

Front Squat

Build to Heavy for the Day <60%

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
15 Wall Balls 9/6
10 Hang Power Clean
5/5 Front Rack Lunge*

*Perform all 5 reps on the Left side then 5 reps on the Right side

Cool Down

FOR RECOVERY
5:00 Flow Stretching

(No Measure)

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

Whiteboard:

Monday, 26, April 2021

Male Clients

1

Tom
Chisholm

8:00PM Open Gym

1 x 10 @ 95 kg

1x70 1x80 1x90 1x95

2

Daniel
Reilly

5:00PM Open Gym

1 x 10 @ 70 kg

2

Víctor
Cebollada ...

7:00AM Open Gym

1 x 10 @ 70 kg

3

Karl
Dickson

9:30AM Open Gym

1 x 10 @ 60 kg

3

Luke
Tweddell

5:00PM Open Gym

1 x 10 @ 60 kg

3

Ronald
Varney Wesley

9:30AM Open Gym

1 x 10 @ 60 kg

4

Danut
Negoita

5:00PM Open Gym

1 x 10 @ 55 kg

5

Graeme
Mitchell

7:00AM Open Gym

1 x 10 @ 50 kg

6

Matt
Kiely

6:00AM Open Gym

1 x 10 @ 35 kg

6

mike
willerton

6:00AM Open Gym

1 x 10 @ 35 kg

7

Chris
Farley

7:00AM Open Gym

1 x 10 @ 30 kg

8

Henry
Lynch

7:00AM Open Gym

1 x 10 @ 25 kg

Female Clients

1

Lorna
Butchers

7:00PM Open Gym

1 x 10 @ 40 kg

1

Regina
Cunha

8:00PM Open Gym

1 x 10 @ 40 kg

2

franciele
costa

8:00PM Open Gym

1 x 10 @ 37.5 kg

3

Juliana
Souza Campos

6:00AM Open Gym

1 x 10 @ 35 kg

4

Camila
Hardy

6:00AM Open Gym

1 x 10 @ 30 kg

4

Michelle
Gallacher

9:30AM Open Gym

1 x 10 @ 30 kg

4

Veronica
Wells

6:00AM Open Gym

1 x 10 @ 30 kg

5

Georgia
Marchant

7:00AM Open Gym

1 x 10 @ 25 kg

6

Vicki
Everett

9:30AM Open Gym

1 x 10 @ 20 kg