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Components

Back Squat

Metcon

The Cell Gym 7.30.19

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Back Squat

5@65%
5@75%
3@85%-3 sets

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
8+8 Single leg step down
15 kb swings 55/35
10 situps

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
8+8 Pistols squats
15 KB swings 70/55
10 situps

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

Whiteboard:

Tuesday, July 30, 2019

Male Clients

Ben
Skinner

5:30 AM WOD

1 x 3 @ 245 lbs

Noah
Nelson

8:30 AM WOD (Daycare)

1 x 3 @ 200 lbs

Female Clients

Carrie
Rule

7:00 PM Open Gym/ WOD

3 x 3 @ 155 lbs

Private

5:30 AM WOD

1 x 3 @ 155 lbs

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 3 @ 125 lbs

Amy
Skinner

5:30 AM WOD

2 x 3 @ 105 lbs

Melanie
Bloomfield

5:30 AM WOD

1 x 3 @ 105 lbs

Alva
Lopez

5:00 PM WOD

6 x 8 @ 65 lbs