Public Whiteboard

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Components

Clean

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (8x2)

Clean

Squat Clean
8×2 @ 75+%

E:90

Drop and Reset

Should be heavy

Think about getting under the bar quickly and not over-pulling. Stick to the percentages, they will increase.

Metcon

Metcon (Time)

15-12-9-12-15
Overhead Squats 105/70lbs
Pull Ups
Calorie Row or Bike or ski
12 Minute Cap
*More Options
Lighter OH Squat

Extra Credit

Metcon (No Measure)

3 Sets
10 Lateral Duck Walk Steps
12 Bottoms Up KB Press (HAP 6 each side)

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

Whiteboard:

Monday, October 07, 2019

Male Clients

1

Michael
Salcido

PM WOD 4:30

8 x 2 @ 245 lbs

2

Jonathan
Longdon

PM WOD 4:30

8 x 2 @ 225 lbs

2

Mark
Fuentes

PM WOD 6:30

8 x 2 @ 225 lbs

2x205, 6x225

3

marcus
ardiel

AM WOD 11:30

8 x 2 @ 195 lbs

4

Travis
Rawlins

PM WOD 6:30

8 x 2 @ 175 lbs

5

Pete
Bosler

AM WOD 11:30

8 x 2 @ 155 lbs

6

Jason
Hoy

AM WOD 6:30

8 x 2 @ 115 lbs

95x2,115x4

6

Sean
Hulsey

PM WOD 3:30

8 x 2 @ 115 lbs

7

Bob
Rausch

AM WOD 6:30

8 x 2 @ 85 lbs

8

Colton
Deeter

PM WOD 6:30

1 x 2 @ 205 lbs

185x7

8

Private

PM WOD 5:30

1 x 2 @ 235 lbs

Female Clients

1

Shanda
Diantonio

PM WOD 3:30

8 x 2 @ 165 lbs

2

Samantha
Jaramillo

PM WOD 4:30

8 x 2 @ 140 lbs

115x2, 120x1, 125x1, 135x2, 140x2

3

Amanda
Garcia

PM WOD 4:30

8 x 2 @ 125 lbs

4

Abby
Bassie

PM WOD 6:30

8 x 2 @ 85 lbs

4

Lauren
Salcido

PM WOD 4:30

8 x 2 @ 85 lbs

5

Angelica
Lopez

AM WOD 11:30

8 x 2 @ 57 lbs

6

Cassy
Lovato 🕊

PM WOD 3:30

4 x 2 @ 125 lbs

6

Private

PM WOD 3:30

2 x 2 @ 125 lbs

6

Brittany
Gillis

PM WOD 6:30

1 x 2 @ 140 lbs

105, 110, 115, 120, 125, 130, 135, 140