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Components

Power Clean

Metcon

Metcon

Metcon

Settings

Workout

Friday

Strength

Power Clean (10 min to establish a power clean 1RM)

Power Clean

Alternative: 5 sets of 2 moderatly heavy power cleans.

LIFE Workout

Metcon (Time)

For Time:
5 Rounds
Row 250m
10 dips
10 Ring Rows
20 medball russian twists 14/12

SPORT Workout

Metcon (Time)

For Time:
run 200m
4 bar or ring muscle ups
run 200m
3 MU
run 200m
2 MU
run 200m
1 MU

REST 3 MIN (mandatory)

Repeat

HOME Workout

Metcon (Time)

5 Rounds
10 pushups
10 situps
10 dips
2:00 run

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

Whiteboard:

Friday, May 29, 2020

Male Clients

1

Grif
Hiatt

WOD: 6:45 AM

1 x 1 @ 235 lbs

1

Parker
Walters

WOD: 6:45 AM

1 x 1 @ 235 lbs

2

Matthew
Grimes

WOD: 5:00 PM

1 x 1 @ 205 lbs

3

Brandon
Walters

WOD: 6:45 AM

1 x 1 @ 195 lbs

4

Rafael
Acosta

8:00 AM WOD

5 x 1 @ 165 lbs

5

Greg
Gosper

5:30 AM WOD

3 x 1 @ 105 lbs

Female Clients

1

Jessica
Walters

WOD: 5:00 PM

1 x 1 @ 175 lbs

2

Sefra
Wilson

8:00 AM WOD

1 x 1 @ 155 lbs

2

Stephanie
Nix

8:00 AM WOD

1 x 1 @ 155 lbs

Yay Barbell!!

3

Beckie
Douglas

WOD: 9:15 AM

1 x 1 @ 125 lbs

2 reps

3

Courtney
Davis

8:00 AM WOD

1 x 1 @ 125 lbs

4

Christina
Mayes 🏋🏃💃🤓

WOD: 6:45 AM

3 x 2 @ 95 lbs

4

Alva
Lopez

WOD: 9:15 AM

1 x 1 @ 95 lbs

4

Jodee
Brinkerhoff

8:00 AM WOD

1 x 1 @ 95 lbs

just couldn't quite get 105