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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 10.1.19

Warm-up

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 (3@80%x4)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
5 DB Clean 30/20 (full squat)
100 Single Unders
15 Situps

Metcon (AMRAP - Rounds and Reps)

SPORT
12 Min AMRAP
5 Cleans 125/85
40 Double Unders
15 Situps

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

Whiteboard:

Tuesday, October 01, 2019

Male Clients

1

Butch
Leckey

7:00 PM Open Gym/ WOD

1 x 3 @ 355 lbs

375 no go today

2

Austin
Sunderland

7:00 PM Open Gym/ WOD

4 x 3 @ 275 lbs

3

Tim
Trendler

7:00 PM Open Gym/ WOD

4 x 3 @ 258.5 lbs

4

Jeremiah
Thorne

5:00 PM WOD

4 x 3 @ 257 lbs

5

Ben
Skinner

5:30 AM WOD

4 x 3 @ 255 lbs

6

Noah
Nelson

5:00 PM WOD

1 x 3 @ 205 lbs

7

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 3 @ 165 lbs

8

Chris
Mayes

5:00 PM WOD

1 x 3 @ 155 lbs

9

Tim
Schomaker

5:30 AM WOD

4 x 3 @ 135 lbs

Female Clients

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 3 @ 160 lbs

2

Private

8:30 AM WOD (Daycare)

4 x 3 @ 155 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

4 x 3 @ 145 lbs

3

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

3

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

4 x 3 @ 115 lbs

4

Patti
Rowley

8:30 AM WOD (Daycare)

2 x 3 @ 115 lbs

5

Amy
Skinner

5:30 AM WOD

4 x 4 @ 100 lbs

5

Brooke
Woods

5:30 AM WOD

4 x 3 @ 100 lbs

6

Melanie
Bloomfield

5:30 AM WOD

3 x 3 @ 95 lbs

7

Theresa
Quinn

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs