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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
Friday - The Cell Gym
Class
(All)
5:30 AM WOD
WOD: 6:30 AM
8:30 AM WOD
WOD 9:30am
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Friday
Warm-up
AMRAP x 5 MINUTES
:30 Bike/Run/Row/Mountain Climbers
5 Plank to Down Dog + 5 Scap Push-Ups
:20 Hollow Hold
Workout - HOME
Metcon (AMRAP - Reps)
EMOM x 15 MINUTES
MIN 1 - :50 Jump Rope single unders
MIN 2 - Max Push-Ups
MIN 3 - Max hollow rocks
(Score is Total Push-Ups + Hollow Rocks)
Optional Finisher
Metcon (No Measure)
3:00-5:00 MOBILITY
Examples:
Moose Antlers
Bottom of Squat Hold
Calf Raises on elevated surface w/hold in bottom position
Alt. Deadbugs
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 01, 2020
Male Clients
Female Clients
1
Stephanie
Nix
8:30 AM WOD
430 Reps
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