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Components
Front Squat
Fight Gone Bad
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 1.17.20 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
Friday Evening WOD
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (5/4)
Workout
The Cell Gym 1.17.20
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Strength
Front Squat (3 Pause front squat @60% 4x)
Front Squat
*Pause at the bottom of the front squat for 3 cts. then press out. Rest 1-1:30 between sets
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 17, 2020
Male Clients
1
Jeremiah
Thorne
Friday Evening WOD
4 x 3 @ 165 lbs
2
Ben
Skinner
5:30 AM WOD
4 x 3 @ 155 lbs
3
Brandon
Walters
5:30 AM WOD
4 x 3 @ 145 lbs
4
Tim
Schomaker
5:30 AM WOD
1 x 3 @ 125 lbs
5
Greg
Gosper
5:30 AM WOD
4 x 3 @ 105 lbs
Female Clients
1
Alva
Lopez
Friday Evening WOD
4 x 3 @ 95 lbs
1
Kim
Riggs
8:30 AM WOD (Daycare)
4 x 3 @ 95 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 3 @ 75 lbs
3
Theresa
Quinn
8:30 AM WOD (Daycare)
1 x 3 @ 55 lbs
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