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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Monday - The Cell Gym
Class
(All)
5:30 AM WOD
WOD: 6:45 AM
8:00 AM WOD
WOD: 9:15 AM
WOD: 5:00 PM
6:15 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (9/3)
Workout
Monday
Warm-up
Coaches Choice
Strength
Metcon (Weight)
10 min EMOM
1 Front Squat
3 Back Squats
*use a moderate heavy front squat
Metcon
Metcon (Time)
LIFE
21.15.9
DB Power Clean 30/20
100 Single Jump Rope
Immediately into:
12.9.6
DB Thrusters 30/20
100 Single Jump Rope
Metcon (Time)
SPORT
21.15.9
Power Cleans 115/85
40 Double Unders
Immediately into:
12.9.6
Thrusters 95/65
40 Double Unders
Warm-up
2 ROUNDS
1:00 Row/Run/Bike
10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups
8 KB/BP Deadlifts
8/8 Single Arm Russian Kettlebell/Backpack Swing
Workout - HOME
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 - :45 Cardio
MIN 2 - 8 Backpack Thrusters + 8 Push-Ups
MIN 3 - 16 Backpack Russian Swings
(No Measure)
Optional Finisher
Metcon (No Measure)
3 SETS
15 KB or BP Side Bends/Side
30 Hollow Rocks
15 Side Plank Leg Raises/Side
-Rest as needed b/t sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 18, 2020
Male Clients
1
Austin
Sunderland
WOD: 5:00 PM
275 lbs
2
Parker
Walters
WOD: 6:45 AM
205 lbs
3
Brandon
Walters
WOD: 6:45 AM
185 lbs
9 out of 10
3
Nick
Herbert
WOD: 5:00 PM
185 lbs
4
Ben
Skinner
WOD: 6:45 AM
175 lbs
5
Jeremiah
Thorne
5:30 AM WOD
155 lbs
6
Danny
Kimball
6:15 PM WOD
165 lbs
1 Front Squat + 3 Backsquats. Focusing on not allowing over devia...
7
JD
(Roland) D ...
6:15 PM WOD
155 lbs
8
Greg
Gosper
5:30 AM WOD
85 lbs
add 5-10 lbs next time
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
WOD: 6:45 AM
85 lbs
2
Melanie
Bloomfield
WOD: 6:45 AM
65 lbs
3
Jodee
Brinkerhoff
8:00 AM WOD
55 lbs
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