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Components
Push Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
Monday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
Workout
Monday
Warm-up
Warm Up (core rotation with band)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Strength
Push Press (5@75%x4)
Push Press
Metcon
Metcon (Time)
LIFE
5 rounds
500m Row
10 DB Power Clean 30/20
10 DB Shoulder Press 30/15
Metcon (Time)
SPORT
5 rounds
400m Run
8 Power Clean 95/65
8 barbell Shoulder Press 95/65
Points of performance on the power clean:
- keep chest up and out as you perform each rep, avoid bending over to touch floor.
-punch elbows through on the catch. needs to pass the plane of the bar.
-feet flat on the pull and catch.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 22, 2021
Male Clients
1
Butch
Leckey
WOD 6:00 pm
4 x 5 @ 195 lbs
3 back squat at 315 each round
2
Grif
Hiatt
WOD 5:30am
3 x 5 @ 175 lbs
3
Brandon
Walters
WOD 5:30am
4 x 5 @ 155 lbs
3
Jeremiah
Thorne
WOD 5:30am
1 x 5 @ 155 lbs
4
Travis
Sibley
WOD 5:30am
4 x 5 @ 135 lbs
5
Greg
Skidmore
WOD 5:30am
1 x 5 @ 125 lbs
6
Brett
McAvoy
WOD 5:30am
1 x 5 @ 115 lbs
7
Greg
Gosper
WOD 5:30am
1 x 3 @ 105 lbs
3 x 95 lbs
Female Clients
1
Alma
Aguilar
WOD: 5:00 PM
1 x 5 @ 95 lbs
2
Amy
Skinner
WOD 5:30am
4 x 5 @ 65 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
4 x 5 @ 65 lbs
3
Alva
Lopez
WOD: 8:45 AM
1 x 5 @ 45 lbs
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