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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Metcon

Settings

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 .

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