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Components
Shoulder Press
Shoulder Press
Shoulder Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 05.31.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (12/14)
Workout
The Cell Gym 05.31.16
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Strength
Wendler Week #1
65% X 5
75% X 5
85% X 5+
* these % are 90% of 1RM
Shoulder Press (65% x 5 )
Shoulder Press
Shoulder Press (75% x 5)
Shoulder Press
Shoulder Press (85% x 5+)
Shoulder Press
Metcon
A: Metcon (Calories)
Option A: Murph Hangover
20min row slow and wasy.
If you have a heart rate monitor wear it and stay high green / low yellow
B: Metcon (AMRAP - Rounds)
EMOM for 10:00
3 overhead squats (95/65#) RX+ 135/ 85#
5 burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 31, 2016
Male Clients
1
Trevor
Page
5:00 PM WOD
1 x 5 @ 120 lbs
2
Ryan
Moody
5:00 PM WOD
1 x 5 @ 115 lbs
3
Andy
Witcher
7:00 PM WOD
1 x 5 @ 100 lbs
4
Austin
Sunderland
Open Gym (Pilot)
1 x 5 @ 95 lbs
4
Garrett
Blackwell
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
4
Lee
Nix
5:00 PM WOD
1 x 5 @ 95 lbs
4
Patrick
Gonzales
5:00 PM WOD
1 x 5 @ 95 lbs
4
Ryan
Arnett
5:00 PM WOD
1 x 5 @ 95 lbs
5
Ben
Skinner
5:30 AM WOD
1 x 5 @ 85 lbs
5
chris
keator
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
5
Kyle
Hobbs
5:00 PM WOD
1 x 5 @ 85 lbs
6
Danny
Johnson
5:30 AM WOD
1 x 5 @ 65 lbs
Female Clients
1
Stephanie
Nix
5:00 PM WOD
1 x 5 @ 81 lbs
2
Maralyn
Nava
5:30 AM WOD
1 x 5 @ 55 lbs
2
Tamra
Hill
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
3
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
3
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
3
Annette
Page
5:00 PM WOD
1 x 5 @ 45 lbs
3
Becky
Lavender
5:30 AM WOD
1 x 5 @ 45 lbs
3
Jenn
VanderLinden
7:00 PM WOD
1 x 5 @ 45 lbs
3
Megan
Kypke
9:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
3
Rachel
Sunderland
7:00 PM WOD
1 x 5 @ 45 lbs
4
Aleesa
Wiltbank
7:00 PM WOD
1 x 5 @ 40 lbs
4
Brooke
Woods
8:30 AM WOD (Daycare)
1 x 5 @ 40 lbs
4
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 5 @ 40 lbs
4
Nikki
Slaugh
5:00 PM WOD
1 x 5 @ 40 lbs
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