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Components

Pendlay Row

Metcon

Settings

Workout

The Cell Gym 1.2.20

Warm-up

Warm-Up 8

500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge

Core: 3x
40 sec plank
rest 20 sec

Strength

Pendlay Row (4x8 reps)

Pendlay Row

perform a 30 sec plank in-between each set
Supinated grip

Metcon

Metcon (AMRAP - Rounds)

Every minute on the minute for 24 minutes:
Minute 1: 5 Power Snatch 115#(/65#)
Minute 2: 3 wall walks (Scale with 25# overhead plate hold)
Minute 3: 15(10) cal Row
Minute 4: Rest

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

Whiteboard:

Thursday, January 02, 2020

Male Clients