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Components
Front Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 5.25.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
AFT Cardio
10:30am Flexibility
5:00 PM WOD
Weightlifting
7:00 PM WOD
Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (14/19)
Workout
The Cell Gym 5.25.16
Warm-up
500 m row
20 m elbow to ankle
20 m lunges
20 m grab foot and kick out
20 m over hurdle
20 m bear crawl
Weightlifting
Front Squat
Front Squat
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
Metcon
Metcon (2 Rounds for reps)
10 min EMOM; working for 30 sec each minute
minute 1- max Ring dips (in 30 sec)
minute 2- max alternating dumbbell snatch (in 30 sec)
Cool Down
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 25, 2016
Male Clients
1
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 4 @ 307 lbs
Felt good
2
JD
Jarvis
5:30 AM WOD
1 x 3 @ 300 lbs
2
Jeremy
Mussemann
5:30 AM WOD
1 x 3 @ 300 lbs
3
Austin
Sunderland
5:00 PM WOD
1 x 3 @ 255 lbs
4
Trevor
Page
5:00 PM WOD
1 x 3 @ 235 lbs
5
Tim
Trendler
7:00 PM WOD
1 x 3 @ 225 lbs
6
Patrick
Gonzales
5:00 PM WOD
1 x 3 @ 205 lbs
7
David
Holyoak
5:30 AM WOD
1 x 3 @ 185 lbs
7
Patrick
Begaye
5:30 AM WOD
1 x 3 @ 185 lbs
8
Ben
Skinner
7:00 PM WOD
1 x 3 @ 175 lbs
8
Jon
Crismon
8:30 AM WOD (Daycare)
1 x 3 @ 175 lbs
8
Merlin
Rowley
5:30 AM WOD
1 x 3 @ 175 lbs
9
Danny
Lopez
5:30 AM WOD
1 x 3 @ 165 lbs
10
#Derek
Wilcock
8:30 AM WOD (Daycare)
1 x 2 @ 315 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
1 x 3 @ 145 lbs
2
Lauren
Porter
8:30 AM WOD (Daycare)
1 x 3 @ 140 lbs
3
Allie
Quent
5:30 AM WOD
1 x 3 @ 135 lbs
3
Nikki
Slaugh
7:00 PM WOD
1 x 3 @ 135 lbs
4
Amanda
Sparks
5:30 AM WOD
1 x 3 @ 125 lbs
5
RC
Kosierowski
5:30 AM WOD
1 x 3 @ 120 lbs
6
Janice
Connors
8:30 AM WOD (Daycare)
1 x 3 @ 115 lbs
7
Brooke
Woods
5:30 AM WOD
1 x 3 @ 105 lbs
7
Nicole
Latham
7:00 PM WOD
1 x 3 @ 105 lbs
7
Rachel
Sunderland
5:00 PM WOD
1 x 3 @ 105 lbs
7
Whitney
Tullgren
5:00 PM WOD
1 x 3 @ 105 lbs
8
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 3 @ 100 lbs
9
Heidi
Mussemann
5:30 AM WOD
1 x 3 @ 95 lbs
9
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 3 @ 95 lbs
10
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 3 @ 90 lbs
11
Vanessa
Baldwin
7:00 PM WOD
1 x 3 @ 75 lbs
12
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 2 @ 110 lbs
12
Becky
Lavender
5:30 AM WOD
1 x 2 @ 120 lbs
85,100,105,110,117,125
12
Courtney
Baker Benziger
8:30 AM WOD (Daycare)
1 x 2 @ 130 lbs
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