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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 2.11.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
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):
11 (3/8)
Workout
The Cell Gym 2.11.19
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 (4@85% 4x)
Shoulder Press
Metcon
LIFE: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 wallballs 20/12
12 ring rows
8 kB deadlift 70/55
SPORT: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 wallballs 20/14
8 pull-ups
8 deadlift 155/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 11, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
4 x 4 @ 155 lbs
2
Jeremiah
Thorne
8:30 AM WOD (Daycare)
4 x 4 @ 125 lbs
3
Nolan
Slaugh
5:00 PM WOD
4 x 4 @ 40 lbs
Female Clients
1
Stephanie
Nix
8:30 AM WOD (Daycare)
4 x 4 @ 103 lbs
2
Beckie
Douglas
8:30 AM WOD (Daycare)
4 x 4 @ 80 lbs
3
Private
8:30 AM WOD (Daycare)
4 x 4 @ 75 lbs
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 4 @ 65 lbs
5
Nikki
Slaugh
8:30 AM WOD (Daycare)
4 x 4 @ 58 lbs
6
Alva
Lopez
8:30 AM WOD (Daycare)
4 x 4 @ 45 lbs
7
Amy
Skinner
5:30 AM WOD
4 x 2 @ 60 lbs
7
Maralyn
Nava
5:30 AM WOD
2 x 4 @ 75 lbs
shoulder/ elbow pain
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