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Components
Shoulder Press
Dips
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 3.16.20 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
The Cell Gym 3.16.20
Strength
Shoulder Press (5@65%, 4@75%, 3@85% 3x)
Shoulder Press
add 5# to your 1rm if you have been lifting consistently for the last 4 weeks.
Dips (4 sets of max reps (choose ring or stationary))
Dips
complete one set after each of the last 4 sets of shoulder press
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
10 Wallballs 20/12
12 kb deadlift 70/55
10 hanging knee raises
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
10 wallballs 20/14
8 deadlifts 185/125
6 T2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 16, 2020
Male Clients
1
Butch
Leckey
6:30 PM WOD
1 x 3 @ 195 lbs
3 sets
2
Ben
Skinner
5:30 AM WOD
1 x 3 @ 155 lbs
3
Brandon
Walters
5:30 AM WOD
3 x 3 @ 135 lbs
4
Greg
Gosper
5:30 AM WOD
4 x 4 @ 85 lbs
Female Clients
1
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
2 x 3 @ 70 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 3 @ 65 lbs
2
Alma
Aguilar
8:30 AM WOD (Daycare)
1 x 3 @ 65 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 3 @ 55 lbs
2 sets @ 45
3
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 3 @ 55 lbs
3x4@45#
4
Maya
Lopez
5:30 PM WOD
3 x 3 @ 35 lbs
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