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Components

Front Squat

Metcon

Metcon

Settings

Workout

Monday

Nutrition

Here's a tip: make a menu for the week. Takes out the daily guessing of what to have and keeps you on the path to reach your health goal!

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Front Squat (8@60%, 8@70%, 6@80% 3x)

Front Squat

Metcon

Metcon (Time)

LIFE
21.18.15.12.9
KB RDL 70/55
Toe assisted pull-ups
box step ups 20/16

Metcon (Time)

SPORT
21.18.15.12.9
Deadlift 135/85
pullups
box step ups 24/20

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

Whiteboard:

Monday, April 26, 2021

Male Clients

1

Butch
Leckey

WOD 6:00 pm

3 x 6 @ 265 lbs

ssb front position

2

Austin
Sunderland

WOD: 5:00 PM

3 x 6 @ 255 lbs

3

Ben
Skinner

WOD 5:30am

2 x 6 @ 205 lbs

3

Grif
Hiatt

WOD 5:30am

2 x 6 @ 205 lbs

4

Brandon
Walters

WOD 5:30am

3 x 6 @ 190 lbs

5

Travis
Sibley

WOD 5:30am

3 x 6 @ 185 lbs

6

Gage
Skidmore

WOD 5:30am

3 x 6 @ 175 lbs

7

Greg
Skidmore

WOD 5:30am

3 x 6 @ 135 lbs

8

Greg
Gosper

WOD 5:30am

3 x 6 @ 115 lbs

8

Cove
Tarwater

WOD: 5:00 PM

2 x 6 @ 115 lbs

Female Clients

1

Laura
Peterson

WOD: 8:45 AM

1 x 6 @ 140 lbs

2

Krystal
Acosta

WOD 6:00 pm

1 x 6 @ 135 lbs

3

Alma
Aguilar

WOD: 5:00 PM

3 x 6 @ 125 lbs

3

Kim
Riggs

WOD: 8:45 AM

3 x 6 @ 125 lbs

4

Annette
Page

WOD: 5:00 PM

1 x 6 @ 115 lbs

5

Alva
Lopez

WOD: 8:45 AM

1 x 6 @ 105 lbs

6

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 6 @ 100 lbs

7

Cara
Eells

WOD 6:00 pm

3 x 6 @ 65 lbs

7

Heather
Carr

WOD: 6:45 AM

1 x 6 @ 65 lbs

8

Kami
Jones

WOD: 6:45 AM

1 x 6 @ 55 lbs

9

Chantal
Leckey🏋️‍♀️💃 ...

WOD 6:00 pm

1 x 6 @ 0 lbs

did upper back strength