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Components

Front Squat

Metcon

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Workout

The Cell Gym 6.24.19

Warm-up

Warm-Up 8

500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge

Core: 3x
40 sec plank
rest 20 sec

Strength

Front Squat (3.3.3.3 @80%)

Front Squat

Metcon

Metcon (AMRAP - Rounds)

Life (a choice for people who training to be fit for life)
15 min AMRAP
10 DB Push Press 30/20
20 walking lunges
200m Run

Metcon (AMRAP - Rounds and Reps)

Sport (a choice for people who want to train for sport)
15 min AMRAP
10 Push Press 95/65#
12 OVH Lunges 95/65#
400m Run

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Whiteboard:

Monday, June 24, 2019

Male Clients

Brandon
Walters

5:30 AM WOD

3 x 3 @ 175 lbs

Robert
Crowley

8:30 AM WOD (Daycare)

4 x 3 @ 155 lbs

Chris
Mayes

5:30 AM WOD

1 x 3 @ 125 lbs

Female Clients

Nikki
Slaugh

7:00 PM Open Gym/ WOD

4 x 3 @ 143 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 3 @ 115 lbs

Courtney
Davis

8:30 AM WOD (Daycare)

4 x 3 @ 105 lbs

Patti
Rowley

8:30 AM WOD (Daycare)

2 x 3 @ 95 lbs

Amy
Skinner

5:30 AM WOD

4 x 3 @ 75 lbs