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Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 1.3.19

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Strength

Shoulder Press (8@55% x 3)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
18 min AMRAP
8 thrusters 65/45#
10 medball situps 24/12#
6 box jumps 20/12"

Metcon (AMRAP - Rounds and Reps)

SPORT
18 min AMRAP
8 Thrusters 95/65#
10 medball situps 20/14#
6 box jumps 24/20"

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

Whiteboard:

Thursday, January 03, 2019

Male Clients

TYLER
SWAPP

5:30 AM WOD

2 x 8 @ 75 lbs

Jeremiah
Thorne

5:30 AM WOD

1 x 8 @ 45 lbs

sore shoulder

Female Clients

Private

7:00 PM Open Gym/ WOD

3 x 8 @ 55 lbs

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 8 @ 55 lbs

Amy
Skinner

8:30 AM WOD (Daycare)

3 x 8 @ 45 lbs

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 8 @ 43 lbs

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 8 @ 37 lbs