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Components

Front Squat

Metcon

Metcon

Settings

Workout

Monday

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Front Squat (6@75% 4x)

Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
5 DB Push Jerk 30/20
8 Burpees
90 Single Jump Rope

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
5 Push Jerk 95/65
8 Burpees
30 Double Unders

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

Whiteboard:

Monday, May 10, 2021

Male Clients

1

Ben
Skinner

WOD 5:30am

4 x 6 @ 192 lbs

1

Jeremiah
Thorne

WOD 5:30am

4 x 6 @ 192 lbs

2

Brandon
Walters

WOD 5:30am

4 x 6 @ 185 lbs

2

Noah
Nelson

WOD: 5:00 PM

4 x 6 @ 185 lbs

2

Russell
Linman

WOD: 5:00 PM

4 x 6 @ 185 lbs

3

Daniel
Brinkerhoff

WOD: 6:45 AM

4 x 6 @ 135 lbs

3

Rich
Holien

WOD: 5:00 PM

4 x 6 @ 135 lbs

4

Brett
McAvoy

WOD 5:30am

4 x 6 @ 95 lbs

5

Private

WOD: 5:00 PM

4 x 6 @ 0 lbs

5

Austin
Gardner

WOD: 5:00 PM

4 x 4 @ 115 lbs

5

Chris
Mayes

WOD: 5:00 PM

4 x 4 @ 115 lbs

5

Cove
Tarwater

WOD: 5:00 PM

3 x 6 @ 115 lbs

5

Grif
Hiatt

WOD 5:30am

3 x 6 @ 195 lbs

Female Clients

1

Laura
Peterson

WOD: 8:45 AM

4 x 6 @ 140 lbs

2

Maralyn
Nava

WOD 5:30am

4 x 6 @ 135 lbs

3

Alva
Lopez

WOD: 8:45 AM

4 x 6 @ 85 lbs

3

Jodee
Brinkerhoff

WOD: 8:45 AM

4 x 6 @ 85 lbs

4

Heather
Carr

WOD: 6:45 AM

4 x 6 @ 57 lbs

5

Cara
Eells

WOD 6:00 pm

4 x 6 @ 55 lbs

6

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 6 @ 95 lbs