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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 3.11.19 (compare 10.8.18)

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@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
10 DB Push Press 50/30
15 air squats
5 Burpees

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
10 BB Push Press 95/65
8 Front squats 95/65
5 Burpees

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

Whiteboard:

Monday, March 11, 2019

Male Clients

1

Butch
Leckey

7:00 PM Open Gym/ WOD

1 x 1 @ 315 lbs

245 285

2

Austin
Sunderland

Advanced WOD 6:00pm

3 x 1 @ 300 lbs

3

Ammon
Woods

5:30 AM WOD

1 x 1 @ 275 lbs

185# x 3 225# x 2 275 x1 x1 x1

4

Noah
Pagano

Advanced WOD 6:00pm

1 x 1 @ 245 lbs

5

Ben
Skinner

5:30 AM WOD

3 x 1 @ 240 lbs

6

Brandon
Walters

5:30 AM WOD

1 x 1 @ 225 lbs

7

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 215 lbs

8

Brad
Bosley

8:30 AM WOD (Daycare)

1 x 1 @ 195 lbs

9

Chris
Mayes

5:30 AM WOD

1 x 1 @ 125 lbs

10

Michael
Lujan

8:30 AM WOD (Daycare)

1 x 1 @ 85 lbs

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

3 x 1 @ 190 lbs

2

Maralyn
Nava

5:30 AM WOD

3 x 1 @ 170 lbs

3

Nikki
Slaugh

5:30 AM WOD

1 x 3 @ 158 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 1 @ 120 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

3 x 1 @ 105 lbs

6

Private

5:30 AM WOD

3 x 1 @ 85 lbs

6

Amy
Skinner

5:30 AM WOD

3 x 1 @ 85 lbs