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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 9.18.18

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

Back Squat

5@65%
5@75%
3@85%-3 sets

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
8+8 Single leg step down
15 kb swings 55/35
10 situps

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
8+8 Pistols squats
15 KB swings 70/55
10 situps

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

Whiteboard:

Tuesday, September 18, 2018

Male Clients

1

Brad
Bosley

5:30 AM WOD

1 x 3 @ 275 lbs

2

Trevor
Page

5:00 PM WOD

3 x 3 @ 265 lbs

3

Ben
Skinner

5:30 AM WOD

3 x 3 @ 255 lbs

4

Chris
Mayes

5:30 AM WOD

1 x 3 @ 145 lbs

5

Brian
Wibel

Open Gym 7:00pm

3 x 5 @ 135 lbs

6

Evan
Skinner

5:00 PM WOD

1 x 3 @ 115 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 3 @ 192 lbs

2

Annette
Page

5:00 PM WOD

3 x 3 @ 145 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 3 @ 145 lbs

3

Nicole
Wibel

Open Gym 7:00pm

3 x 5 @ 135 lbs

4

Jodee
Brinkerhoff

5:00 PM WOD

1 x 3 @ 120 lbs

95, 105, 120

5

Melanie
Bloomfield

5:30 AM WOD

3 x 3 @ 105 lbs

5

Private

5:30 AM WOD

1 x 3 @ 105 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

6

Kayla
Moncur

8:30 AM WOD (Daycare)

1 x 3 @ 100 lbs

7

Amy
Page

5:00 PM WOD

1 x 3 @ 85 lbs

7

Amy
Skinner

5:30 AM WOD

1 x 3 @ 85 lbs

8

Ali
Page

5:00 PM WOD

1 x 3 @ 75 lbs

9

Jaycee
Lavender

5:00 PM WOD

1 x 3 @ 65 lbs