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Components

Front Squat + Split Jerk

Pull-Up Dip Alpha

Metcon

Settings

Workout

Tuesday

Strength

Front Squat + Split Jerk (10x1)

For the First 5 Mins.
2 FSQ+ 1 Split Jerk at 75%

last 5 mins

1 FSQ+ 1 Split Jerk at 80%

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up
5 Strict Ring Dip

Try to match what you did the first time we did this.

Metcon (AMRAP - Reps)

12 Min AMRAP!
30 Cal AD
30 Wallballs 20/14
rx+ 30/20

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

Whiteboard:

Tuesday, April 05, 2022

Male Clients

1

Mark
Smith

AM WOD 5:30

10 x 1 @ 245 lbs

2

Tim
Warner

PM WOD 4:45

10 x 1 @ 200 lbs

180x5 195x3 200x2

3

Michael
Keller

AM WOD 5:30

10 x 1 @ 190 lbs

5x(2+1)@175, 5x(1+1)@190

3

Stephen
Johnston

PM WOD 6:00

10 x 1 @ 190 lbs

5x (2+1) 175 5x1@190

4

Casey
Link

AM WOD 11:30

10 x 1 @ 185 lbs

155 first five rounds

5

Zach
Smith'

AM WOD 11:30

10 x 1 @ 165 lbs

155 for first set of 5, 165 on second set of 5

6

Thomas
Gaffney

AM WOD 11:30

10 x 1 @ 145 lbs

7

Ed
Furnari

AM WOD 5:30

10 x 1 @ 95 lbs

8

Jon
Bender

PM WOD 4:45

1 x 1 @ 220 lbs

3x165, 2x185, 3x195, 1x205, 1x220

Female Clients

1

Savanna
Yaegle

PM WOD 3:30

10 x 1 @ 175 lbs

5@155, 5@175

2

Samantha
Jaramillo

AM WOD 11:30

10 x 1 @ 140 lbs

5x1 @ 125 5x1 @ 140

3

Kelsey
Vigil

AM WOD 5:30

10 x 1 @ 115 lbs

4

Courtney
Smith

PM WOD 4:45

10 x 1 @ 110 lbs

100, 110

5

Jasmyn
Barros

AM WOD 11:30

10 x 1 @ 105 lbs

6

Monique
Monsivaiz

PM WOD 4:45

10 x 1 @ 100 lbs

85x5 100x5

7

Kristina
Metge

AM WOD 5:30

10 x 1 @ 80 lbs

75x5 • 80x5

8

Amber
Miranda

AM WOD 11:30

10 x 1 @ 65 lbs