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Components

Front Squat

LIFE

Running Annie

Settings

Workout

The Cell Gym 1.15.19

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

Front Squat (2@90% x4)

Front Squat

SPORT

LIFE

4 rounds
8 KB front squats
10 KB deadlifts

record weight for front squat

Metcon

Running Annie (Time)

50-40-30-20-10
Double Unders
Situps
200m Run (finish with a run)

modification:
x3 for single unders

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

Whiteboard:

Tuesday, January 15, 2019

Male Clients

1

Austin
Sunderland

7:00 PM Open Gym/ WOD

4 x 2 @ 285 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 2 @ 225 lbs

3

Tim
Trendler

7:00 PM Open Gym/ WOD

1 x 2 @ 185 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

2 x 2 @ 165 lbs

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 2 @ 143 lbs

3

Private

8:30 AM WOD (Daycare)

4 x 2 @ 130 lbs

4

jennifer
Loya

7:00 PM Open Gym/ WOD

1 x 2 @ 120 lbs

5

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 2 @ 115 lbs

6

Jaycee
Lavender

5:00 PM WOD

1 x 2 @ 90 lbs

7

Amy
Skinner

5:30 AM WOD

2 x 2 @ 85 lbs