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Components

Front Squat

Reverse Lunge

Metcon

Settings

Workout

The Cell Gym 03.20.18

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

Super set. Go right from front squats to reverse lunges and then rest 1-2 min before next set

Front Squat (Mod, heavy, max intensity)

Front Squat

Reverse Lunge (3 x 15 each leg)

Reverse barbell lunge

Metcon

Metcon (AMRAP - Rounds)

Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Scroll for scaling options.

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups

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

Whiteboard:

Tuesday, March 20, 2018

Male Clients