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Components

Deadlift

Metcon

Metcon

Settings

Workout

The Cell Gym 1.24.20

Strength

Deadlift (6@70%, 5@80%, 3@90% 3x)

Deadlift

Metcon

Metcon (Time)

LIFE
6 Rounds
15 seated banded lat pulldowns (one band tied to pullup bar and sit on ground, pull to chest)
25 KB Swings 55/35
Cash in OR Cash out:
750 m row

* choose to do row before OR after workout.

Metcon (Time)

SPORT
6 Rounds
3 Rope climbs (must touch board above rope)
25 KB Swings 70/55
Cash in OR Cash Out:
30 cal assault bike

*choose to do cal bike before OR after workout.

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

Whiteboard:

Friday, January 24, 2020

Male Clients

1

Ben
Skinner

5:30 AM WOD

3 x 3 @ 325 lbs

2

Brad
Bosley

5:30 AM WOD

1 x 3 @ 315 lbs

2

JD
(Roland) D ...

5:30 AM WOD

1 x 3 @ 315 lbs

3

Brandon
Walters

5:30 AM WOD

3 x 3 @ 305 lbs

4

Danny
Kimball

8:30 AM WOD (Daycare)

1 x 3 @ 285 lbs

6 @ 215#. 5 @ 255#.

5

Chris
Mayes

5:30 AM WOD

2 x 3 @ 245 lbs

6

Tim
Schomaker

5:30 AM WOD

1 x 1 @ 285 lbs

Did program 1st. 3x3 @ 250 lbs

Female Clients

1

Courtney
Davis

8:30 AM WOD (Daycare)

3 x 3 @ 185 lbs

2

Alva
Lopez

5:30 PM WOD

3 x 3 @ 165 lbs

3

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 3 @ 155 lbs

4

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

3 x 3 @ 105 lbs

5

Theresa
Quinn

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs

6

Lindie
Rowley

5:30 PM WOD

1 x 1 @ 175 lbs