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Components

Strict Press

Metcon

Settings

Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal
10 Alt Lunges
10 Banded Press
10 Good Mornings

Weightlifting

Strict Press (1x8)

A1) Strict Press
Every 2mins x 5 sets
10 reps @ 50% "Warm Up Set"
8 reps "Building"
8 reps "Building"
8 reps "Building"
8 reps " Heavy set of 8 for the day"

-2min rest-

A2) Strict Press
Every 2mins x 2 sets
8 reps @ 90% of A1

Metcon

Metcon (Time)

50-40-30-20-10
Alt DB Hang Clean & Jerk @ 50/35
DB Step Ups @ 24/20

25min Cap

Accessory work

Metcon (No Measure)

2 sets
30 sec DB Lateral Raises
-30 sec rest-
30 sec DB Front Raises
-30 sec rest-

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

Whiteboard:

Wednesday, September 02, 2020

Male Clients

1

Michael
Walsh

PM WOD 6:00

1 x 8 @ 135 lbs

2

Zach
Smith'

AM WOD 5:30

1 x 8 @ 110 lbs

Built to that #

3

Colton
Deeter

PM WOD 6:00

1 x 8 @ 105 lbs

3

Jon
Bender

PM WOD 4:45

1 x 8 @ 105 lbs

4

Christian
Gomez

PM WOD 3:30

1 x 8 @ 100 lbs

4

Jason
Hoy

AM WOD 6:45

1 x 8 @ 100 lbs

4

Thomas
Gaffney

AM WOD 6:45

1 x 8 @ 100 lbs

5

Jayce
Mawson

AM WOD 6:45

1 x 8 @ 90 lbs

5

Ryan
Katona

PM WOD 4:45

1 x 8 @ 90 lbs

6

Adam
Gross

PM WOD 4:45

1 x 8 @ 75 lbs

6

Sage
Hill

PM WOD 6:00

1 x 8 @ 75 lbs

7

Joseph
Ulibarri

AM WOD 5:30

1 x 8 @ 55 lbs

Female Clients

1

Carly
Newlands

AM WOD 11:30

1 x 8 @ 115 lbs

2

Abby
Bassie

PM WOD 6:00

1 x 8 @ 60 lbs

2

Samantha
Jaramillo

PM WOD 4:45

1 x 8 @ 60 lbs

3

Kelsey
Vigil

AM WOD 5:30

1 x 8 @ 55 lbs

3

Natalie
Dalton

AM WOD 5:30

1 x 8 @ 55 lbs

3

Sarah
Lujan

PM WOD 6:00

1 x 8 @ 55 lbs

4

Haley
George

PM WOD 6:00

1 x 8 @ 50 lbs