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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 8.20.19

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Back Squat (5@65%, 5@75%, 5+@85%)

Back Squat

Metcon

Metcon (Time)

LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope

Metcon (Time)

SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders

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

Whiteboard:

Tuesday, August 24, 2021

Male Clients

1

Drew
Sutton

WOD: 5:00 PM

1 x 10 @ 230 lbs

2

Grif
Hiatt

WOD 5:30am

1 x 8 @ 280 lbs

3

Brandon
Walters

WOD 5:30am

1 x 5 @ 265 lbs

4

Tim
Schomaker

WOD 5:30am

1 x 5 @ 215 lbs

Stopped at 5X75%. Being lazy/cautious...

5

Greg
Gosper

WOD 5:30am

1 x 5 @ 205 lbs

3 x 5 @ 185

Female Clients

1

Kim
Riggs

WOD: 8:45 AM

1 x 11 @ 155 lbs

2

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 5 @ 145 lbs

3

Amy
Skinner

WOD 5:30am

1 x 5 @ 105 lbs

4

Kami
Giles

WOD: 5:00 PM

1 x 2 @ 105 lbs

5

Alva
Lopez

WOD: 8:45 AM

1 x 1 @ 125 lbs