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Components

Front Squat

Metcon

Metcon

Metcon

Settings

Workout

The Cell Gym 10.3.19

Warm-up

Warm Up Hamstrings and core

3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

Strength

Front Squat (4@70%x4 with 2 sec pause at the bottom)

Front Squat

Metcon

Metcon (Time)

LIFE
1000M Row
50 pushups
40 box jumps 20/12
30 ring rows
20 SA DB Snatch 30/20
10 Deadlifts 185/125
1000m row

Metcon (Time)

SPORT
1000m Row
50 Pushups
40 Box Jumps 24/20
30 Pullups
20 SA DB Snatch 50/30
10 Deadlifts 225/185
1000m Row

Active Recovery

Metcon (Time)

Row 10x 500m Row
try for these rates
1-20
2-24
3-22
4-26
5- 24
6-28
7-26
8-30
9-28
10-32

rest 30 sec in between with light pressure.

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

Whiteboard:

Thursday, October 03, 2019

Male Clients

1

Austin
Sunderland

7:00 PM Open Gym/ WOD

4 x 4 @ 225 lbs

2

Lee
Nix

8:30 AM WOD (Daycare)

1 x 4 @ 155 lbs

3

Noah
Nelson

5:00 PM WOD

1 x 4 @ 135 lbs

4

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 4 @ 115 lbs

5

Michael
Lujan

8:30 AM WOD (Daycare)

1 x 4 @ 90 lbs

Female Clients

1

Sefra
Wilson

5:30 AM WOD

1 x 4 @ 155 lbs

2

Stephanie
Nix

8:30 AM WOD (Daycare)

4 x 4 @ 143 lbs

3

Nikki
Slaugh

5:30 AM WOD

4 x 4 @ 118 lbs

4

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 4 @ 100 lbs

5

Jaycee
Lavender

5:00 PM WOD

1 x 4 @ 85 lbs

6

Jeni
Jones

8:30 AM WOD (Daycare)

4 x 4 @ 77 lbs

2 sec pause at bottom

7

Theresa
Quinn

8:30 AM WOD (Daycare)

1 x 4 @ 35 lbs