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Components

Front Squat

Metcon

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

500M/20 Cal

2 Rounds
10 Airsquats
10 Scap Pull-ups
5 Burpee
30 Sec plank Hold

Weightlifting

Front Squat (1x10)

Front Squat

A1) Front Squats
Every 2mins x 5 sets
5 reps @ 50% "Warm Up Set"
5 reps "Building"
5 reps "Building"
7 reps "Building"
10 reps " Heavy set of 10 for the day"

-2min rest-

A2) Front Squat
Every 2mins x 2 sets
10 reps @ 85% of Last set of A1

Metcon

Metcon (Time)

For Time
21-15-9
Deadlifts @ 225/155
Bar Facing Burpees Over Bar

Accessory work

Metcon (No Measure)

2 sets
Front Foot Elevated Split Squats
6-10 reps each leg
Goblet Cyclist Squats
10-15 reps
-2min rest-

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

Whiteboard:

Tuesday, September 01, 2020

Male Clients

1

Jon
Bender

PM WOD 4:45

1 x 10 @ 210 lbs

2

Thomas
Gaffney

AM WOD 6:45

1 x 10 @ 205 lbs

3

Christian
Gomez

PM WOD 4:45

1 x 10 @ 185 lbs

4

Ryan
Katona

PM WOD 4:45

1 x 10 @ 175 lbs

4

Zach
Smith'

Open Gym 1pm and 2:15pm (...

1 x 10 @ 175 lbs

Worked up from 135

5

Jason
Barnes

PM WOD 6:00

1 x 10 @ 165 lbs

6

Paul
Fastnacht

PM WOD 3:30

1 x 10 @ 160 lbs

7

Jason
Hoy

AM WOD 6:45

1 x 10 @ 145 lbs

7

Jayce
Mawson

AM WOD 6:45

1 x 10 @ 145 lbs

8

Private

AM WOD 5:30

1 x 10 @ 135 lbs

8

marcus
ardiel

AM WOD 6:45

1 x 10 @ 135 lbs

8

Mauricio
1

AM WOD 6:45

1 x 10 @ 135 lbs

Female Clients

1

Samantha
Jaramillo

PM WOD 3:30

1 x 10 @ 135 lbs

Did sets of ten all the way through

2

Sarah
Lujan

PM WOD 6:00

1 x 10 @ 105 lbs

3

Danielle
Knust

PM WOD 3:30

1 x 10 @ 100 lbs

4

Delise
Hoy

AM WOD 6:45

1 x 10 @ 95 lbs

4

Kelsey
Vigil

AM WOD 5:30

1 x 10 @ 95 lbs

4

Natalie
surran

AM WOD 5:30

1 x 10 @ 95 lbs

55 65 75 85 95

5

Marisol
Silva

PM WOD 4:45

1 x 10 @ 85 lbs

6

Melissa
Martinez

PM WOD 3:30

1 x 10 @ 80 lbs

7

Rachel
Furnari

AM WOD 5:30

2 x 10 @ 75 lbs