Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Bench Press

Metcon

Settings

Workout

The Cell Gym 6.7.19

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Choose back squat OR Bench

Back Squat (8@60%, 7@70%, 6@75-80% 3x)

Back Squat

Bench Press (8@60%, 7@70%, 6@75-80% 3x)

Bench Press

Metcon

Metcon (Time)

LIFE
4 Rounds
30 mountain climbers (1=1)
10 DB Cleans 30/20
10 Burpees
10 tricep pull downs
30 mountain climbers
200m run

Metcon (Time)

SPORT
4 Rounds
30 mountain climbers (1=1)
10 barbell cleans 95/65
10 bar facing burpee jump over
10 ring dips
30 mountain climbers
assault bike 15/10 calories

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, June 10, 2022

Male Clients

Grif
Hiatt

WOD 5:30am

3 x 6 @ 265 lbs

Brandon
Walters

WOD 5:30am

1 x 6 @ 225 lbs

Greg
Gosper

WOD 5:30am

1 x 6 @ 225 lbs

Female Clients

Alva
Lopez

WOD: 5:00 PM

3 x 6 @ 75 lbs