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Components

Shoulder Press

Metcon

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Workout

The Cell Gym 11.26.18

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists

Strength

Shoulder Press (2.2.2.2 @ 90%)

Shoulder Press

Metcon

Metcon (Time)

LIFE and SPORT
2.4.6.8.10.12
hand release pushups
SA Alt kb cluster 55/35
pull-ups
Sumo deadlift high pull 65/45

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

Whiteboard:

Monday, November 29, 2021

Male Clients

1

Butch
Leckey

WOD 6:00 pm

4 x 2 @ 235 lbs

Got to Belive and you can do it

2

Ben
Skinner

WOD 5:30am

4 x 2 @ 165 lbs

2

Jeremiah
Thorne

WOD 5:30am

3 x 2 @ 165 lbs

3

Grif
Hiatt

WOD 5:30am

4 x 2 @ 155 lbs

3

Russell
Linman

WOD: 5:00 PM

2 x 2 @ 155 lbs

4

Brandon
Walters

WOD 5:30am

4 x 2 @ 145 lbs

5

Greg
Skidmore

WOD 5:30am

1 x 2 @ 125 lbs

6

Brett
McAvoy

WOD 5:30am

1 x 2 @ 115 lbs

7

Ryan
Boyer

WOD 5:30am

4 x 2 @ 105 lbs

Female Clients

1

Alma
Aguilar

WOD: 5:00 PM

4 x 2 @ 90 lbs

1

Courtney
Davis

WOD: 8:45 AM

4 x 2 @ 90 lbs

2

Laura
Peterson

WOD: 8:45 AM

4 x 3 @ 75 lbs

3

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 2 @ 70 lbs