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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 9.23.19

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

Front Squat (10 min EMOM 3@80-85%)

Front Squat

Metcon

Metcon (Time)

LIFE
3 Rounds
500m Row
10 DB Power Clean 30/20
8 Box Jump 24/20

Metcon (Time)

SPORT
3 Rounds
500m Row
10 BB Power Clean 95/65
8 Box Jumps 30/24

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

Whiteboard:

Monday, September 23, 2019

Male Clients

1

Butch
Leckey

7:00 PM Open Gym/ WOD

10 x 3 @ 265 lbs

Safety squat bar for shoulder mobility front rack

2

Ben
Skinner

5:30 AM WOD

10 x 3 @ 185 lbs

2

Brandon
Walters

5:30 AM WOD

10 x 3 @ 185 lbs

2

Jeremiah
Thorne

5:30 AM WOD

10 x 3 @ 185 lbs

3

JD
(Roland) D ...

8:30 AM WOD (Daycare)

10 x 3 @ 155 lbs

4

Tim
Schomaker

5:30 AM WOD

10 x 3 @ 115 lbs

5

Greg
Gosper

5:30 AM WOD

10 x 3 @ 75 lbs

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

10 x 3 @ 115 lbs

2

Beckie
Douglas

8:30 AM WOD (Daycare)

10 x 3 @ 105 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

10 x 3 @ 105 lbs

3

Alva
Lopez

8:30 AM WOD (Daycare)

10 x 3 @ 85 lbs

4

Amy
Skinner

5:30 AM WOD

10 x 3 @ 75 lbs

5

Private

8:30 AM WOD (Daycare)

8 x 3 @ 120 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

2 x 3 @ 90 lbs