Public Whiteboard

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Components

Metcon

Metcon

Settings

Workout

9/18/17

L2 Skill/Strength

2 ROUNDS
40 WALKING LUNGES
20 GLUTE BRIDGES

Warm-up

banded hamstring floss
1:30 on rower
2 rounds
5 sumo deadlifts
5 kipping swings

A: Metcon (6 Rounds for distance)

ROWING INTERVALS

6 X 2 MIN / 1 MIN EASY

**ROW SIX 2 MINUTE PIECES. ROW FOR ONE MINUTE AT LIGHT PRESSURE BETWEEN EACH PIECE.

B: Metcon (Time)

3 ROUNDS
18 SUMO DEADLIFTS @ 185/123
12 T2B
REST 90 SEC

Mobility

lateral seam smash

hamstring smash

Core

70 GHD SITUPS

140 HIP EXTENSIONS W/ 1 SEC PAUSE AT TOP

IF YOU HAVEN’T DONE THEM IN A WHILE START BACK AT 30 AND WORK UP OVER THE NEXT FEW WEEKS

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

Whiteboard:

Monday, September 18, 2017

Male Clients

1

Ben
Hoerlein

6:30 PM

3355 Total meters

2

Chance
Harbin

4:30 PM

3330 Total meters

3

Danny
Brinson

6:30 PM

3318 Total meters

4

John
Burton

4:30 PM

3299 Total meters

5

Chad
Asplund

3:30 PM

3269 Total meters

6

Jay
Clarke

12:15 PM

3256 Total meters

7

Kaleo
Lyles

6:30 PM

3240 Total meters

8

Steven
Pecko

12:15 PM

3221 Total meters

9

Brian
Taylor

5:30 PM

3216 Total meters

10

Brad
David

4:30 PM

3196 Total meters

11

Clay
Teston

4:30 PM

3162 Total meters

12

Jason
Cammack

6:30 PM

3135 Total meters

13

Suketu
Patel

6:15 AM

3096 Total meters

14

Joe
Westerfield

5:30 PM

3063 Total meters

15

Hunter
Holmes

3:30 PM

3050 Total meters

16

Beau
Butler

3:30 PM

3008 Total meters

17

Denys
Miller

6:15 AM

3006 Total meters

18

Shaun
Lee

6:15 AM

2992 Total meters

2991 total

19

Tommy
Callaway

8:15 AM

2988 Total meters

20

Bryce
Westerfield

4:30 PM

2838 Total meters

21

Salomon
Gonzalez

4:30 PM

2717 Total meters

22

Jay
Tysinger

8:15 AM

2079 Total meters

23

Dan
Host

4:30 PM

3108 Total meters

24

jermaine
perkins

6:30 PM

2895 Total meters

25

David
Hinson

3:30 PM

2694 Total meters

26

Nathan
Miller

6:15 AM

2135 Total meters

Female Clients

1

Alexis
Lutes

12:15 PM

2985 Total meters

2

Kodi
Day

2:30 PM OPEN GYM

2885 Total meters

stretchmore next time

3

Melanie
Blair

12:15 PM

2877 Total meters

4

Janetta
Alabi-Isama

4:30 PM

2856 Total meters

5

Macy
Weeks

6:15 AM

2769 Total meters

6

Christy
Marsh

3:30 PM

2693 Total meters

7

Kathi
Poppell

6:30 PM

2623 Total meters

8

Janet
Lanier

3:30 PM

2600 Total meters

9

Haley
O'Toole

4:30 PM

2595 Total meters

10

Private

4:30 PM

2591 Total meters

11

Dawn
Tysinger

8:15 AM

2531 Total meters

12

Tracey
Theriot

8:15 AM

2483 Total meters

13

Maria
Brack

6:30 PM

2454 Total meters

14

Tracy
Edwards

6:30 PM

2346 Total meters

15

Madeleine
Williams

6:15 AM

2893 Total meters

16

Shea
Brooks

3:30 PM

2726 Total meters

17

Kerri
Zuehlke

4:30 PM

2724 Total meters

18

Kristen
Meeks

12:15 PM

2637 Total meters

19

Nicole
Naclerio

5:30 PM

2617 Total meters

20

Amberlyn
Moulton

5:30 PM

2550 Total meters

21

Erica
Scripture

6:30 PM

2532 Total meters

22

Grace
Franklin

6:15 AM

2527 Total meters

23

Susan
Engbrecht

6:15 AM

2394 Total meters

24

Anna
McNair

4:30 PM

2365 Total meters

25

Jessica
Rimsek

5:30 PM

2350 Total meters

26

Rivers
Czech

3:30 PM

2325 Total meters

27

Tobilynn
Moore

4:30 PM

2154 Total meters

28

Shnara
Allen

12:15 PM

189 Total meters