Public Whiteboard

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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 1.8.19

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (3@85% - 5x)

Bench Press

Metcon

Metcon (Time)

LIFE
4 rounds
25 air squats
10 Box jumps 24/20
150 Single jump rope

Metcon (Time)

SPORT
4 Rounds
25 air squats
10 Box jumps 30/24
75 Double Unders

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

Whiteboard:

Tuesday, January 08, 2019

Male Clients

1

Austin
Sunderland

7:00 PM Open Gym/ WOD

5 x 3 @ 245 lbs

2

Ben
Skinner

5:30 AM WOD

4 x 3 @ 205 lbs

3

Noah
Nelson

5:00 PM WOD

5 x 3 @ 135 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 3 @ 95 lbs

At home

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 3 @ 95 lbs

2

Annette
Page

7:00 PM Open Gym/ WOD

5 x 3 @ 85 lbs

2

Courtney
Davis

8:30 AM WOD (Daycare)

5 x 3 @ 85 lbs

2

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

5 x 3 @ 85 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

5 x 3 @ 85 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

5 x 3 @ 80 lbs

4

Amy
Skinner

5:30 AM WOD

5 x 3 @ 75 lbs

5

Jaycee
Lavender

5:00 PM WOD

1 x 3 @ 65 lbs