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Components

Deadlift

Metcon

Metcon

Settings

Workout

The Cell Gym 8.13.19

Warm-up

Warm Up Hamstrings and core

3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

Strength

Deadlift (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Deadlift

Metcon

Metcon (Time)

LIFE
4 rounds
15 dips on box
10 box jump 24/20
20 KB Swing 55/35
250m Row

Metcon (Time)

SPORT
4 Rounds
10 Ring dips
8 box jump 30/24
20 KB Swing 70/55
250 m Row

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

Whiteboard:

Tuesday, August 16, 2022

Male Clients

1

Butch
Leckey

WOD 6:00 pm

1 x 1 @ 505 lbs

2 singles, 2 weeks max out again did on 8/18

2

Jason
Marley

WOD 5:30am

1 x 1 @ 480 lbs

10@135lbs, 6@225lbs, 3@315lbs, 2@405lbs, 1@450lbs, 1@460

3

Russell
Linman

WOD: 5:00 PM

1 x 1 @ 415 lbs

4

Austin
Gardner

WOD: 5:00 PM

1 x 1 @ 375 lbs

5

Ben
Skinner

WOD 5:30am

1 x 1 @ 355 lbs

6

Greg
Gosper

WOD 5:30am

1 x 1 @ 335 lbs

3 x 325

7

Grif
Hiatt

WOD 5:30am

1 x 2 @ 330 lbs

8

Nick
Herbert

WOD: 8:45 AM

1 x 1 @ 300 lbs

9

andrew
post

WOD 5:30am

1 x 1 @ 235 lbs

Female Clients

1

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 1 @ 225 lbs

1

Alma
Aguilar

WOD: 5:00 PM

1 x 1 @ 225 lbs

2

Julie
Herbert

WOD: 8:45 AM

1 x 1 @ 215 lbs

3

Amy
Skinner

WOD 5:30am

1 x 1 @ 200 lbs

4

Brooke
Woods

WOD 5:30am

3 x 1 @ 165 lbs