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Components

Bench Press

Bench Press

Bench Press

The Cell "The Blender"

Settings

Workout

The Cell Gym 04.19.16

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Strength

Wendler Week #1
Use 90% of your 1 RM (training max)
65% X 5
75% X 5
85% X 5+

Bench Press (65% X 5)

Bench Press

Bench Press (75% x 5)

Bench Press

Bench Press (85% x 5+)

Bench Press

Metcon

The Cell "The Blender" (AMRAP - Rounds and Reps)

12 AMRAP of The Blender
1 Blender equals:
1 Knees to Elbows
1 Toes To Bar
1 Pull-Up
1 Chest to Bar Pull Up
1 Muscle Up

Scale muscle up with 1 chest to bar pull-up + 2 dips
Or whatever variation of pull-up you can do followed by 2 dips.

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

Whiteboard:

Tuesday, April 19, 2016

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 5 @ 275 lbs

2

Zachary
Merrill

9:30 AM WOD (Daycare)

1 x 5 @ 185 lbs

3

Jeremy
Mussemann

7:00 PM WOD

1 x 5 @ 155 lbs

4

Austin
Sunderland

Open Gym (Pilot)

1 x 5 @ 145 lbs

4

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 145 lbs

5

Garrett
Blackwell

Open Gym (Pilot)

1 x 5 @ 135 lbs

5

JD
Jarvis

5:30 AM WOD

1 x 5 @ 135 lbs

6

chris
keator

5:00 PM WOD

1 x 5 @ 115 lbs

6

Eric
Dixon

5:30 AM WOD

1 x 5 @ 115 lbs

7

Hunter
Carrigan

5:00 PM WOD

1 x 5 @ 90 lbs

7

Jon
Crismon

5:00 PM WOD

1 x 5 @ 90 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 85 lbs

2

Annette
Page

5:00 PM WOD

1 x 5 @ 75 lbs

3

Becky
Lavender

5:30 AM WOD

1 x 5 @ 65 lbs

3

Brooke
Woods

5:30 AM WOD

1 x 5 @ 65 lbs

3

Private

5:30 AM WOD

1 x 5 @ 65 lbs

3

Lauren
Porter

9:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

3

Lucy
Catone

5:00 PM WOD

1 x 5 @ 65 lbs

3

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 65 lbs

4

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 55 lbs

4

Allie
Quent

5:30 AM WOD

1 x 5 @ 55 lbs

4

Lacey
Grainger

5:30 AM WOD

1 x 5 @ 55 lbs

4

Lacey
Grainger

9:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

5

Rachel
Sunderland

5:00 PM WOD

1 x 5 @ 45 lbs