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Components
Bench EMOM
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 7.24.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (3/7)
Workout
The Cell Gym 7.24.19
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
Bench EMOM
Bench
Take 6 min to find challenging 4 rep bench
Then:
8 Min EMOM
4 Bench (the same number you just found in the 6 min)
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 Min AMRAP
8 double kb deadlift 70#/55#
8 Box jump 24/20
8 tricep dips on box
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
8 Deadlift 225/155
8 box jumps 30/24
8 ring dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 24, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
4 x 4 @ 185 lbs
4x165
1
Jeremiah
Thorne
5:30 AM WOD
3 x 4 @ 185 lbs
3-4 @ 155 2-4 @ 135
2
Brandon
Walters
5:30 AM WOD
8 x 4 @ 175 lbs
Female Clients
1
Carrie
Rule
7:00 PM Open Gym/ WOD
8 x 4 @ 100 lbs
2
Chantal
Leckey🏋️♀️💃 ...
8:30 AM WOD (Daycare)
1 x 4 @ 85 lbs
wowzers!!! :)
3
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
8 x 4 @ 75 lbs
Floor bench
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
8 x 4 @ 70 lbs
4
Melanie
Bloomfield
5:30 AM WOD
8 x 4 @ 70 lbs
5
Patti
Rowley
8:30 AM WOD (Daycare)
8 x 4 @ 65 lbs
5
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 4 @ 65 lbs
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