Public Whiteboard

Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 09.08.17

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

Bench Press (3 x 10 @ 60% 1RM )

Bench Press

60 sec rest between sets

Metcon

A: Metcon (AMRAP - Rounds)

AMRAP 5:00
Bottoms up KB carry down one arm back the other 35/25#
50 double unders
10 pushups

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5:00
5 burpees
5 HSPU

Whiteboard:

Friday, September 08, 2017

Male Clients

Andy
Witcher

8:30 AM WOD (Daycare)

3 x 10 @ 135 lbs

Ben
Skinner

5:30 AM WOD

3 x 10 @ 135 lbs

Brandon
Walters

5:30 AM WOD

3 x 10 @ 135 lbs

Tim
Trendler

5:30 AM WOD

3 x 10 @ 95 lbs

Female Clients

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

3 x 10 @ 70 lbs

Brooke
Woods

5:30 AM WOD

3 x 10 @ 65 lbs

Jordann
Pace

8:30 AM WOD (Daycare)

3 x 10 @ 65 lbs

Nikki
Slaugh

5:30 AM WOD

3 x 10 @ 65 lbs

Amy
Skinner

8:30 AM WOD (Daycare)

3 x 10 @ 60 lbs

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 10 @ 45 lbs

60% of 1rm