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Components

Deadlift

Single Leg RDL

Metcon

Metcon

Metcon

Metcon

Settings

Workout

The Cell Gym 7.9.19

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Deadlift (6@45%, 6@55%, 6@65%)

Deadlift

Deload week

Single Leg RDL (4 sets of 8 ea leg)

with dumbbell or kb

complete one set immediately after a set of deadlift.

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
6 min AMRAP
5 burpee jump to bar and touch
5 stationary dips
40 single unders

Rest 3 min
THEN:

Metcon (AMRAP - Rounds and Reps)

LIFE
6 min AMRAP
5 burpees jump to bar and touch
5 stationary dips
40 single unders

Repeat after 3 min rest

Metcon (AMRAP - Rounds and Reps)

SPORT
6 min AMRAP
5 burpee pullups
5 ring dips
20 double unders

Rest 3 min
THEN:

Metcon (AMRAP - Rounds and Reps)

SPORT
6 min AMRAP
5 burpee pullups
5 ring dips
20 double unders

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

Whiteboard:

Tuesday, July 13, 2021

Male Clients

1

Butch
Leckey

WOD 6:00 pm

1 x 6 @ 344 lbs

2

Russell
Linman

WOD: 5:00 PM

1 x 6 @ 305 lbs

3

Brandon
Walters

WOD 5:30am

1 x 6 @ 235 lbs

4

Drew
Sutton

WOD: 5:00 PM

1 x 6 @ 225 lbs

5

Chris
Mayes

WOD 5:30am

1 x 6 @ 215 lbs

5

Grif
Hiatt

WOD 5:30am

1 x 6 @ 215 lbs

6

Greg
Gosper

WOD 5:30am

1 x 6 @ 205 lbs

6

Tim
Schomaker

WOD 5:30am

1 x 6 @ 205 lbs

7

Brett
McAvoy

WOD 5:30am

1 x 6 @ 75 lbs

8

Aaron
Farrelly

WOD 5:30am

1 x 6 @ 55 lbs

Female Clients

1

Alma
Aguilar

WOD 5:30am

1 x 6 @ 175 lbs

2

Courtney
Davis

WOD: 8:45 AM

1 x 6 @ 155 lbs

3

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 6 @ 150 lbs

4

Alva
Lopez

WOD: 8:45 AM

1 x 6 @ 125 lbs

5

Alma
Aguilar

WOD 5:30am

1 x 6 @ 85 lbs