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Components
Back Squat
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 03.05.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (3/9)
Workout
The Cell Gym 03.05.18
Warm-up
Matt Chan
- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out
Weightlifting
Back Squat (Back squat 1-1-1-1-1-1-1 reps)
Back Squat
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps
Challenge
Metcon (No Measure)
With time remaining pick a rower, spin bike, assault bike, or treadmill and perform up to 20 min of
60 sec high intensity followed by 60 sec low intensity
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 05, 2018
Male Clients
1
Jeremiah
Thorne
5:30 AM WOD
4 x 1 @ 235 lbs
1
Tim
Trendler
5:30 AM WOD
2 x 1 @ 235 lbs
1
TYLER
SWAPP
5:30 AM WOD
1 x 1 @ 305 lbs
7sets warming up to 225-285
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
7 x 1 @ 175 lbs
2
Beckie
Douglas
8:30 AM WOD (Daycare)
7 x 1 @ 165 lbs
PR
3
Jordann
Pace
8:30 AM WOD (Daycare)
7 x 1 @ 145 lbs
4
Kayla
Moncur
8:30 AM WOD (Daycare)
5 x 3 @ 105 lbs
box squat
4
Private
5:30 AM WOD
2 x 1 @ 170 lbs
4
Maralyn
Nava
5:30 AM WOD
2 x 1 @ 205 lbs
4
Brooke
Woods
5:30 AM WOD
1 x 1 @ 140 lbs
4
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 1 @ 140 lbs
4
Rachel
Sunderland
5:00 PM WOD
1 x 1 @ 175 lbs
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