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Components
Shoulder Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 1.10.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (1/4)
Workout
The Cell Gym 1.10.19
Warm-up
Shoulder Press Warm up
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
Strength
Shoulder Press (3@85% 4x)
Shoulder Press
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
20 min AMRAP
500m Row
12 Ring Rows
15 Wallballs 20/12
40m farmer carry 50/30 (each hand)
Metcon (AMRAP - Rounds and Reps)
SPORT
20min AMRAP
500m Row
10 pullups
15 wallballs 20/14
40m Farmer Carry RX-50/30 RX+ 70/50 (each hand)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 10, 2019
Male Clients
1
Noah
Nelson
5:00 PM WOD
4 x 3 @ 90 lbs
Female Clients
1
jennifer
Loya
5:00 PM WOD
1 x 3 @ 65 lbs
2
Jaycee
Lavender
5:00 PM WOD
1 x 3 @ 60 lbs
3
Julie
Herbert
8:30 AM WOD (Daycare)
4 x 3 @ 55 lbs
4
Jeni
Jones
8:30 AM WOD (Daycare)
4 x 3 @ 35 lbs
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