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Components

Back Squat

LIFE

Metcon

Metcon

Settings

Workout

The Cell Gym 1.21.19

Warm-up

Warm Up 4

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge

30 sec pigeon stretch
30 sec scorpion stretch

Strength

Back Squat (2@90% 3x)

Back Squat

SPORT

LIFE

3 rounds
8 back squat with only a bar to a low box
12 walking lunges

Metcon

Metcon (Time)

LIFE
4 Rounds for time
8 hanging knee raises
120 single jump rope
10 KB head cutters 35/25

*can substitue kb headcutters for db thrusters

Metcon (Time)

SPORT
4 Rounds for time
8 T2B
50 Double Unders
10 KB headcounters 55/35

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

Whiteboard:

Monday, January 21, 2019

Male Clients

1

Butch
Leckey

8:30 AM WOD (Daycare)

2 x 2 @ 385 lbs

2

Brad
Bosley

8:30 AM WOD (Daycare)

2 x 2 @ 325 lbs

3

Ben
Skinner

8:30 AM WOD (Daycare)

1 x 2 @ 300 lbs

4

Noah
Pagano

5:00 PM WOD

1 x 2 @ 270 lbs

5

Tim
Trendler

5:00 PM WOD

1 x 2 @ 245 lbs

6

Michael
Lujan

8:30 AM WOD (Daycare)

2 x 2 @ 175 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 2 @ 185 lbs

At home gym

2

Nikki
Slaugh

7:00 PM Open Gym/ WOD

3 x 2 @ 175 lbs

3

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

3 x 2 @ 150 lbs

4

Private

8:30 AM WOD (Daycare)

3 x 2 @ 136 lbs

4

Melanie
Bloomfield

8:30 AM WOD (Daycare)

2 x 2 @ 136 lbs

5

jennifer
Loya

7:00 PM Open Gym/ WOD

1 x 2 @ 125 lbs

6

Amy
Skinner

8:30 AM WOD (Daycare)

3 x 2 @ 115 lbs

7

Patti
Rowley

8:30 AM WOD (Daycare)

3 x 2 @ 105 lbs

7

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 2 @ 105 lbs

8

Karen
Jaress

5:00 PM WOD

1 x 2 @ 75 lbs