Public Whiteboard

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Components

Bench Press

Baseline - The Cell

Baseline - The Cell

Settings

Workout

The Cell Gym 11.13.18

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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

Bench Press (5.5.5 @ 70-80%, 2.2.2@80-90%)

Bench Press

Metcon

Baseline - The Cell (Time)

500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

rest 3-5 min

Baseline - The Cell (Time)

500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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

Whiteboard:

Tuesday, November 13, 2018

Male Clients

1

Trevor
Page

5:00 PM WOD

1 x 2 @ 275 lbs

2

Austin
Sunderland

7:00 PM WOD

1 x 2 @ 265 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 2 @ 215 lbs

4

Noah
Nelson

5:00 PM WOD

3 x 2 @ 135 lbs

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

3 x 2 @ 125 lbs

2

Private

8:30 AM WOD (Daycare)

3 x 2 @ 120 lbs

2

Maralyn
Nava

5:30 AM WOD

3 x 2 @ 120 lbs

3

Annette
Page

5:00 PM WOD

2 x 2 @ 105 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 2 @ 85 lbs

4

Private

5:30 AM WOD

3 x 2 @ 85 lbs

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 2 @ 85 lbs

4

Jodee
Brinkerhoff

5:30 AM WOD

1 x 2 @ 85 lbs

5

Amy
Page

5:00 PM WOD

1 x 2 @ 75 lbs

6

Renee
Contreras

7:00 PM WOD

1 x 2 @ 70 lbs

7

Jaycee
Lavender

5:00 PM WOD

1 x 2 @ 55 lbs

8

Ali
Page

5:00 PM WOD

1 x 2 @ 45 lbs