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Components

Back Squat

Back Rack Lunge

"Get Up"

Settings

Workout

The Cell Gym 7.31.18

Warm-up

Run 400 m
10+10 side lunges
10+10 single leg touch
10 pushups
10 air squats
12 walking lunges

Mobility
5 air squats holding bottom position for 3 sec each
5+5 Lunge and reach overhead
30 sec ea pigeon stretch

Technique
Proper bar placement in a back squat
Breathing in a back squat

Strength

Back Squat (3.2.2.2 getting heavier)

Back Squat

Back Rack Lunge (4 sets of 8+8 )

Back Rack Lunge

To be completed after each set of back squats.

Metcon

"Get Up" (AMRAP - Rounds and Reps)

15 min amrap
10 sit-ups
5 burpees
1 rope climb
200m run

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Whiteboard:

Tuesday, July 31, 2018

Male Clients

1

Butch
Leckey

7:00 PM WOD

1 x 2 @ 335 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 2 @ 305 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 2 @ 275 lbs

4

Brad
Bosley

5:30 AM WOD

1 x 2 @ 225 lbs

5

Noah
Nelson

8:30 AM WOD (Daycare)

1 x 2 @ 75 lbs

Female Clients

1

Gina
Cushing

7:00 PM WOD

1 x 2 @ 185 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 2 @ 150 lbs

95, 115, 145

3

Private

5:30 AM WOD

1 x 2 @ 125 lbs

4

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 2 @ 115 lbs

5

Amy
Skinner

5:30 AM WOD

2 x 2 @ 105 lbs

5

Melanie
Bloomfield

5:30 AM WOD

1 x 2 @ 105 lbs

65, 85, 85, 105

6

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 2 @ 95 lbs

6

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 2 @ 95 lbs