Public Whiteboard

Auto Scroll Page

Components

Metcon

Monday

Warm-up

2 ROUNDS
1:00 Row/Bike/Jog
10 Up-Downs
10 Slam Ball or Backpack Deadlifts
10 Slam Ball or Backpack Thrusters
1:00 Row/Bike/Jog

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
10 pushups
30 Mountain Climbers or :30 High Knees
20 alt db snatch
30 squats with a backpack
(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS
:30 Reverse Plank Hold
15/15 Single Leg Fire Hydrants
15/15 Single Leg Kick Backs
15/15 Clam Shells

(No Measure)

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

Whiteboard:

Monday, April 06, 2020

Male Clients

Female Clients

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 + 12

25# db; 40# sandbag back squats

Private

8:30 AM WOD (Daycare)

3 + 45

Annette
Page

5:30 PM WOD

4 + 80

26lb dB 35lb goblet squats

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

4 + 76

20 #db, air squats That was rough!

Alva
Lopez

8:30 AM WOD (Daycare)

4 + 0

#17 DB, wore Danny’s weighted vest for squats

Beckie
Douglas

5:30 PM WOD

4 + 0

Not timed but add 200 each round