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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 1.22.19

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

Shoulder Press (2@90% 4x)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
200m Run
10 DB Power Clean 30/20
8 Burpees
15 KB Deadlift 70/55

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
200m Run
8 Power Clean 95/65
8 Burpees
12 Deadlifts 95/65

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

Whiteboard:

Tuesday, January 22, 2019

Male Clients

1

Trevor
Page

7:00 PM Open Gym/ WOD

1 x 2 @ 185 lbs

2

Butch
Leckey

7:00 PM Open Gym/ WOD

4 x 2 @ 175 lbs

3

Ben
Skinner

5:30 AM WOD

2 x 2 @ 170 lbs

4

Jeremiah
Thorne

5:00 PM WOD

1 x 2 @ 135 lbs

5

Noah
Nelson

5:00 PM WOD

4 x 2 @ 90 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 2 @ 85 lbs

2

jennifer
Loya

7:00 PM Open Gym/ WOD

4 x 2 @ 70 lbs

2

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

4 x 2 @ 70 lbs

3

Annette
Page

7:00 PM Open Gym/ WOD

4 x 2 @ 67.5 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 2 @ 65 lbs

4

Private

5:30 AM WOD

3 x 2 @ 65 lbs

4

Brooke
Woods

5:30 AM WOD

2 x 2 @ 65 lbs

5

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 2 @ 61 lbs

6

Amy
Skinner

5:30 AM WOD

4 x 2 @ 60 lbs

7

Jeni
Jones

8:30 AM WOD (Daycare)

4 x 2 @ 50 lbs

7

Jaycee
Lavender

5:00 PM WOD

1 x 2 @ 50 lbs