Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

The Cell Gym 6.18.19

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

Deadlift (6@65%, 5@75%, 3@85% 3x)

Deadlift

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
8+8 SL Squat
12 Ring Rows
12 Air Squats to med ball
250m Row

Metcon (AMRAP - Rounds and Reps)

SPORT
12 Min AMRAP
8+8 Alt. Pistols
6 Strict pullups (modify with band, strict)
12 Air squats
250m Row

Whiteboard:

Tuesday, June 21, 2022

Male Clients

Jason
Marley

WOD 5:30am

3 x 3 @ 405 lbs

Brandon
Walters

WOD 5:30am

3 x 3 @ 315 lbs

Jonathan
Vargas

WOD: 5:00 PM

3 x 3 @ 275 lbs

Greg
Gosper

WOD 5:30am

3 x 3 @ 265 lbs

Nick
Herbert

WOD: 8:45 AM

1 x 3 @ 205 lbs

Stetson
Thomsen

WOD 5:30am

3 x 3 @ 185 lbs

Ryan
Boyer

WOD 5:30am

1 x 3 @ 175 lbs

Travis
Sibley

WOD 5:30am

3 x 2 @ 245 lbs

Female Clients

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 3 @ 200 lbs

Amy
Skinner

WOD 5:30am

3 x 3 @ 175 lbs

Alva
Lopez

WOD: 8:45 AM

3 x 3 @ 105 lbs