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Components
Z Press
Pendlay Row
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 1.16.20 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
WOD: 5:00 PM
Open Gym: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
The Cell Gym 1.16.20
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
Z Press (5.4.3.3.3)
Seated on the ground strict shoulder press from in front
*Can be done with barbell or Dumbbell. Remember to keep belly button in and chest up.
Pendlay Row (5.4.3.3.3)
Pendlay Row
*Supinated grip. Start with weight on the ground. Return to floor each time. maintain tension in back.
*Alternate movements. ex. press then row then press, etc.
Metcon
Metcon (Time)
LIFE
4 Rounds
200m Run
15 jumping pullups
20 russian twists
15 air squats to medball
Metcon (Time)
SPORT
4 Rounds
250m row
10 strict Pullups
15 medball situps 20/14
10 Back squats 105/75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 16, 2020
Male Clients
1
Chris
Davis
WOD: 5:00 PM
1 x 3 @ 150 lbs
2
Nick
Herbert
Open Gym 9:30am
1 x 3 @ 135 lbs
3
JD
(Roland) D ...
5:30 AM WOD
1 x 3 @ 105 lbs
4
Tim
Schomaker
5:30 AM WOD
3 x 3 @ 75 lbs
5
Michael
Lujan
8:30 AM WOD (Daycare)
3 x 3 @ 65 lbs
Female Clients
1
Courtney
Davis
WOD: 5:00 PM
1 x 3 @ 75 lbs
2
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 3 @ 65 lbs
3
Theresa
Quinn
8:30 AM WOD (Daycare)
1 x 3 @ 45 lbs
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