Public Whiteboard

Components

Metcon

Settings

Workout

The Cell Gym 6 .12.19

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Metcon (Weight)

Back Squat 10 min EMOM
2 reps every minute, getting heavier. Must start at 50%. Once you reach your 2 rep limit. stay for duration of minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
8 pushups
12 Lat pulldowns (1 band)
12 medball slams 20/14
40m farmer carry 55/35

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
8 pushups
10 pullups
6 thrusters 95/65
40m Farmer carry 70/55

Whiteboard:

Wednesday, June 12, 2019

Male Clients

Austin
Sunderland

5:00 PM WOD

315 lbs

185-315

Ben
Skinner

5:30 AM WOD

255 lbs

3 sets

Brandon
Walters

5:30 AM WOD

225 lbs

3 sets

Greg
Gosper

5:30 AM WOD

115 lbs

Brad
Bosley

5:30 AM WOD

275 lbs

Female Clients

Nikki
Slaugh

7:00 PM Open Gym/ WOD

150 lbs

4 sets

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

135 lbs

Kim
Riggs

8:30 AM WOD (Daycare)

125 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

145 lbs

Courtney
Davis

8:30 AM WOD (Daycare)

140 lbs

Beckie
Douglas

8:30 AM WOD (Daycare)

135 lbs

Alva
Lopez

8:30 AM WOD (Daycare)

120 lbs

Patti
Rowley

8:30 AM WOD (Daycare)

105 lbs

Melanie
Bloomfield

5:30 AM WOD

95 lbs

Renee
Contreras

7:00 PM Open Gym/ WOD

95 lbs