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Front Squat

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Workout

Wednesday

Strength

Front Squat (1x3)

Front Squat

% based off TRAINING MAX (90% of 1RM)

Set 1) 1x5 @75%
set 2) 1x3 @85%
set 3) 1x1-3 @ 95%

* try to hookgrip your front squat as long as you can

Metcon (No Measure)

25 Min EMOM

1) Row 15/12 Cals
2) 10/5 C2B Pullups + 5 Dips
3) 50 DU /30 attempts /75 SU
4) 2 Legless Rope Climbs > or regular
5) Bike 15/12 Cals

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

Whiteboard:

Wednesday, January 26, 2022

Male Clients

1

Eric
Glarborg

PM WOD 4:45

1 x 4 @ 265 lbs

225/245/265

2

Mark
Smith

PM WOD 4:45

1 x 3 @ 315 lbs

245x5,275x3,315x3

3

Marshall
Mortley

AM WOD 5:30

1 x 4 @ 215 lbs

165, 195, 215x4

4

Jon
Bender

PM WOD 4:45

1 x 3 @ 255 lbs

200, 225, 255

5

Tim
Warner

AM WOD 11:30

1 x 3 @ 245 lbs

195/220/245x3

6

Michael
Keller

AM WOD 11:30

1 x 3 @ 210 lbs

165x5/185x3/210x3

7

Casey
Link

AM WOD 11:30

1 x 3 @ 205 lbs

8

Jason
Hoy

WOD: 6:30 AM

1 x 3 @ 185 lbs

145,165,185x3

9

Zach
Smith'

AM WOD 5:30

1 x 2 @ 232 lbs

185x5, 205x3, 232x2

Female Clients

1

Samantha
Jaramillo

AM WOD 11:30

1 x 5 @ 155 lbs

120 135 155x5

2

Monique
Monsivaiz

WOD: 6:30 AM

1 x 5 @ 150 lbs

120, 135, 150+5

3

Sarah
Lujan

PM WOD 6:00

1 x 4 @ 120 lbs

95*5,110*3,120*4

4

Melissa
Martinez

PM WOD 3:30

1 x 3 @ 95 lbs

5

Anamika
Kotiar

PM WOD 6:00

1 x 2 @ 135 lbs

6

KRISTIAN
FAZIO

AM WOD 5:30

1 x 2 @ 115 lbs

90, 105, 115

7

Natalie
surran

AM WOD 5:30

1 x 2 @ 110 lbs

8

Kelsey
Vigil

AM WOD 5:30

1 x 1 @ 160 lbs

120 140 160

9

Danielle
Walker

AM WOD 5:30

1 x 1 @ 156 lbs