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Back Squat

Metcon

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Workout

Monday

Warm-up

Warm Up Hamstrings and core

3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

Strength

Back Squat (8@75% 4x)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
40m single arm KB farmer carry 70/55 (switch arms at halfway point)
25 mountain climbers (2 is 1)
8 burpees
15 situps
200m run

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

Whiteboard:

Monday, April 05, 2021

Male Clients

1

Butch
Leckey

WOD 6:00 pm

4 x 8 @ 275 lbs

1

Brad
Bosley

WOD 5:30am

1 x 8 @ 275 lbs

2

Ben
Skinner

WOD 5:30am

2 x 8 @ 245 lbs

2

Jeremiah
Thorne

WOD 5:30am

2 x 8 @ 245 lbs

3

Grif
Hiatt

WOD: 8:45 AM

4 x 8 @ 235 lbs

4

Brandon
Walters

WOD 5:30am

2 x 8 @ 225 lbs

5

Daniel
Brinkerhoff

WOD: 6:45 AM

4 x 8 @ 185 lbs

5

Gage
Skidmore

WOD 5:30am

4 x 8 @ 185 lbs

5

Tim
Schomaker

WOD 5:30am

1 x 8 @ 185 lbs

Not feeling it- body needs a rest... also did 3 sets at 135.

6

Trevor
McLaws

WOD 5:30am

6 x 4 @ 155 lbs

6

Travis
Sibley

WOD 5:30am

3 x 6 @ 225 lbs

Female Clients

1

Maralyn
Nava

WOD 5:30am

4 x 8 @ 175 lbs

2

Alva
Lopez

WOD: 8:45 AM

4 x 8 @ 125 lbs

3

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 8 @ 115 lbs

4

Patti
Rowley

WOD: 5:00 PM

1 x 8 @ 95 lbs

5

Maya
Lopez

WOD: 5:00 PM

1 x 8 @ 85 lbs

6

Sara
Villa

WOD: 5:00 PM

4 x 8 @ 75 lbs

7

Melanie
Bloomfield

WOD 5:30am

4 x 55 @ 0 lbs