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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 2.13.19

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

Bench Press (4@85% 4x)

Bench Press

Metcon

Metcon (Time)

LIFE
10.9.8.7.6.5.4.3.2.1
Handging knee raises
DB Squat Clean 30/20
Burpees
Box Jumps 20/16

Metcon (Time)

10.9.8.7.6.5.4.3.2.1
Toes to Bar
Squat Clean 95/65
Burpees
Box Jumps 24/20

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

Whiteboard:

Wednesday, February 13, 2019

Male Clients

1

Trevor
Page

5:00 PM WOD

4 x 4 @ 245 lbs

2

Noah
Pagano

5:00 PM WOD

4 x 4 @ 195 lbs

3

Jeremiah
Thorne

8:30 AM WOD (Daycare)

4 x 4 @ 175 lbs

4

Ben
Skinner

5:30 AM WOD

3 x 4 @ 205 lbs

1 set x 4 reps at 210

4

Brandon
Walters

5:30 AM WOD

3 x 4 @ 205 lbs

Female Clients

1

Amy
Skinner

5:30 AM WOD

4 x 4 @ 80 lbs

1

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 4 @ 80 lbs

2

Alva
Lopez

8:30 AM WOD (Daycare)

4 x 4 @ 65 lbs