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Components

Back Squat

Metcon

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Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (5x5)

Back Squat
5×5 @75%
E2M
The descent of the Squat should be under your control. You are not "falling" into the bottom and bouncing out. Some bounce is okay but we don’t want to rely on it. Stand up each rep as fast as possible.

Metcon

Metcon (Time)

10-8-6-4-2-4-6-8-10
Handstand Push Ups
Overhead Squats 135/95lbs
14 Minute Cap
*More Options:
Less total reps on either or both movements
Push Ups instead of HSPU
Lighter OHS

Extra Credit

Metcon (No Measure)

8 Rounds
8 Ring Rows
8 Push Ups

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

Whiteboard:

Monday, May 20, 2019

Male Clients

1

Michael
Salcido

PM WOD 3:30

5 x 5 @ 315 lbs

2

Private

PM WOD 5:30

5 x 5 @ 300 lbs

3

Casey
Link

PM WOD 4:30

5 x 5 @ 225 lbs

3

marcus
ardiel

AM WOD 6:30

5 x 5 @ 225 lbs

4

Luke
Hankner

PM WOD 3:30

5 x 5 @ 220 lbs

5

Chris
Leeson

PM WOD 4:30

5 x 5 @ 165 lbs

6

Josh
Meeks

PM WOD 3:30

5 x 5 @ 155 lbs

7

Ryan
Katona

PM WOD 6:30

5 x 5 @ 135 lbs

8

Bob
Rausch

AM WOD 6:30

5 x 5 @ 95 lbs

8

Travis
Rawlins

PM WOD 4:30

5 x 5 @ 95 lbs

Female Clients

1

Shanda
Diantonio

PM WOD 3:30

5 x 5 @ 245 lbs

2

Christian
Schramm

AM WOD 5:30

5 x 5 @ 205 lbs

Bench Press.

3

Katherin
Marín

PM WOD 6:30

5 x 5 @ 150 lbs

4x5@145 1x5@150

4

Kelli
Watkins

AM WOD 6:30

5 x 5 @ 140 lbs

5

Brittany
Gillis

PM WOD 5:30

5 x 5 @ 120 lbs

6

Dynette
Palomares

PM WOD 5:30

5 x 5 @ 115 lbs

6

Robin
Molina

PM WOD 3:30

5 x 5 @ 115 lbs

7

Angelica
Lopez

AM WOD 11:30

5 x 5 @ 75 lbs