Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Back Squat

Back Squat

Front Squat

Front Squat

Front Squat

Tabata This!

Settings

Workout

The Cell Gym 04.18.16

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Strength

Wendler Week 1
65%, 75%, 85% X 5
Squat
(Feel free to do front squat)
Remeber to use 90% of 1RM

Back Squat (65%x 5)

Back Squat

Back Squat (75% x 5)

Back Squat

Back Squat (85% x 5)

Back Squat

Front Squat (65% X 5)

Front Squat

Front Squat (75%x 5)

Front Squat

Front Squat (85% x 5)

Front Squat

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

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

Whiteboard:

Monday, April 18, 2016

Male Clients

1

Zachary
Merrill

5:00 PM WOD

1 x 5 @ 235 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 225 lbs

2

Grant
Peterson

5:30 AM WOD

1 x 5 @ 225 lbs

3

Austin
Sunderland

7:00 PM WOD

1 x 5 @ 205 lbs

4

Brandon
Walters

5:30 AM WOD

1 x 5 @ 185 lbs

4

Tad
Brown

5:30 AM WOD

1 x 5 @ 185 lbs

5

Chris
Keator

8:30 AM WOD (Daycare)

1 x 5 @ 165 lbs

6

Dane
Rohner

5:00 PM WOD

1 x 5 @ 155 lbs

6

Garrett
Blackwell

5:30 AM WOD

1 x 5 @ 155 lbs

7

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 135 lbs

8

Kyle
Hobbs

5:00 PM WOD

1 x 1 @ 245 lbs

Female Clients

1

Emilee
Olmstead

5:00 PM WOD

1 x 5 @ 120 lbs

2

Nicole
Latham

7:00 PM WOD

1 x 5 @ 115 lbs

3

Allie
Quent

8:30 AM WOD (Daycare)

1 x 5 @ 105 lbs

4

Private

5:30 AM WOD

1 x 5 @ 95 lbs

4

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 95 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 90 lbs

6

Becky
Lavender

5:30 AM WOD

1 x 5 @ 85 lbs

6

Brooke
Woods

5:30 AM WOD

1 x 5 @ 85 lbs

6

Jessica
Park

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

6

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

7

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 80 lbs

8

Megan
Kypke

5:00 PM WOD

1 x 5 @ 75 lbs

9

Lucy
Catone

5:00 PM WOD

1 x 5 @ 70 lbs

65%

10

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs