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Components
Deadlift
LIFE
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 1.17.19 - 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):
10 (4/6)
Workout
The Cell Gym 1.17.19
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Deadlift (4@80%-3x)
Deadlift
SPORT
LIFE
4 rounds
10 barbell good mornings (stay with a lighter weight)
8+8 DB step ups on low box
*record goodmorning weight.
*do all one leg first on step ups, try not to push off ground to step up.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
30 KB Swings 55/25
20 walking lunges
250m Row
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
30 KB swings 70/55
20 back rack lunges 95/65 (10 each leg)
250m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 17, 2019
Male Clients
1
Austin
Sunderland
7:00 PM Open Gym/ WOD
3 x 4 @ 375 lbs
2
TYLER
SWAPP
5:30 AM WOD
3 x 4 @ 225 lbs
3
Robert
Crowley
8:30 AM WOD (Daycare)
4 x 4 @ 175 lbs
3
Noah
Nelson
5:00 PM WOD
3 x 4 @ 175 lbs
Female Clients
1
Private
8:30 AM WOD (Daycare)
4 x 4 @ 225 lbs
2
Brooke
Woods
5:30 AM WOD
3 x 4 @ 150 lbs
3
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
3 x 4 @ 145 lbs
4
Jeni
Jones
8:30 AM WOD (Daycare)
3 x 4 @ 135 lbs
5
Private
5:30 AM WOD
3 x 4 @ 130 lbs
6
Jaycee
Lavender
5:00 PM WOD
1 x 3 @ 115 lbs
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