Call: Ben: 626 224-8717 or Marc: 626 733-2799

Tuesday October 15th

Strength:

Back Squat

5×3

Increase weight each set, resting 90 seconds between sets

WOD:

AMRAP in 12 Minutes

3 Bar Muscle Up (Sub 5 Chest to Bar Pullups)

9 Shoulder to Overhead 95/65 LBS

24 Double Unders

Mobility:

IT Band Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×5 @ 70%

1×5 @ 80%

1×2 @ 85%

1×3 @ 95%

1×1 @ 100%

2.  Front Squat

1×5 @ 65%

1×4 @ 75%

1×4 @ 80%

1×4 @ 85%

3.  Weighted Pullup / 3x Max Effort Strict Pullups, Heavier than last week

4.  Scale up Metcon to 135/95 LBS

2 Comments
  1. Kathleen Reply
    5:00 am Jennifer B.- 3+42 (g+black/singles/53) Stephanie M.- 4+26 (2g/55/singles) Mike H.- 5+76 (singles/black) Jacob- 5+14 (c2b) Dustin- 2+5 (green) Katherine- 4+20 (blue+red) Ruby- 4+5 RB (c2b) 6:00 am Maggie- 3+5 (g+blue) Jeff- 4+28 (c2b)) Gina- 2+36 (g+blue) Sean- 5 RB (c2b) Ben- RB Lexi- 5+14 RB (c2b) 7:00 am Albert- 5+4 (c2b/singles) Payal- 3+13 (blue) Cindi- 4+14 (43/singles/black) Hrag- 5+3 (c2b/75) Henry- 5+14 (c2b) Ricardo- Elements Katy- 12:18 yesterday (pu) 9:00 am Nasser- 4+9 (black/singles) Chris R.- 6+7 (c2b) Carmen- 5 (53/purple/singles) Mary- 7+3 (pull ups) Steve M.- 4+5 RB (c2b) Jillian- 5+11 RB (c2b) Marc- 6+3 RX RB Sara- 5+39 (push up sub) JR- 4+61 (65/purple/singles) Mike L.- 6+5 (red) Shannon- 4+12 (green/singles)
  2. Matt Reply
    3:30pm Sophia-4+8 (band,45, singles) Megan T-5+12 (band, singles) Tyler-4+14 (C2B) Ryan Y-5+3 RxRB Eric G-5+2 RxRB Ruben-4+13 (C2B) Matt R-Outlaw 5:00pm Ashley Fa-4+13 (53,singles,band) Karen-4+8 (band) Shelly-4+32 (singles,55) Katy-3+13 (55,band) Tiffany-5+12 (band,85) Devin-5 (band) John-5+3 RxRB Garrett S-4 (8:30) 6:00pm Mal-5 (mommawod) Dan-6+5 (C2B, mod) MOB-4+6 RxRB Ian-6+5 (C2B) Kyle B-5+4 RxRB Joe-6+3 Rx Emily-6+3 (band,53,singles) Austen-5 (band,85) Amanda T-4+5 (55,singles,band) Kristine-5+7 (85,band) Stephan-6+4 (C2B) Nora-5 (singles,band) Bridget-5+9 (55,singles,band) Mona-5 (53,singles,band) TWR-6+5 (C2B) Jon-5+14 (C2B) Brittney-4+25 (C2B) 7:00pm Mariam-5+8 (band,singles) Julie-4+9 (53,band,singles) Ashley Fe-4+6 RxRB Janette-5+5 (band) Lauren-4+12 (band)

Leave a Reply

*

captcha

Please enter the CAPTCHA text