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Components

Back Squat

Metcon

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Workout

The Cell Gym 11.12.18

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

Back Squat (5.5.5.5 @ 70-80%)

Back Squat

Metcon

Metcon (Time)

LIFE
10.8.6.4.2.4.6.8.10
DB Push Jerk 30/20
Hanging Knee raises
single arm KB swing 35/25 (per arm)

Metcon (Time)

SPORT
10.8.6.4.2.4.6.8.10
BB Push Jerk 95/65
Toes to Bar
KB swing 70/55

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

Whiteboard:

Monday, November 12, 2018

Male Clients

Butch
Leckey

Open Gym 7:00pm

1 x 5 @ 275 lbs

Brandon
Walters

5:30 AM WOD

2 x 5 @ 205 lbs

Female Clients

Stephanie
Nix

5:00 PM WOD

1 x 5 @ 175 lbs

3x5 155

Maralyn
Nava

5:30 AM WOD

4 x 5 @ 160 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 5 @ 115 lbs

Private

5:30 AM WOD

4 x 5 @ 105 lbs

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs