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Components
Weighted Pull-ups
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.20.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30am Flexibility
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (0/5)
Workout
The Cell Gym 11.20.15
Warm-up
run or row and then
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Wendler
Wendler Make Up or 3 x 5 Weighted Pull-ups
Wendler Week #1
65% X 5
75% X 5
85% X 5+
*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle
Weighted Pull-ups (3 x 5)
The Strict Pull-up
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Power Clean 95/45# (115#/65# RX+)
Burpee over Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 20, 2015
Male Clients
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
9 x 1 @ 0 lbs
toe on box
1
Becky
Lavender
5:30 AM WOD
3 x 5 @ 0 lbs
toe on a box pull ups
1
Kim
Riggs
5:30 AM WOD
3 x 5 @ 0 lbs
Wendler shoulder press
1
Ami
Bethea
8:30 AM WOD (Daycare)
2 x 4 @ 8 lbs
2x 10#, 1x 12#
1
Brooke
Woods
5:30 AM WOD
1 x 1 @ 12 lbs
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