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Components

Z Press

Metcon

Settings

Workout

The Cell Gym 06.15.17

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Strength

Z Press (5 x 3 for load)

Seated on the ground strict shoulder press from in front

Metcon

Metcon (Time)

5 Rounds for Time:
15 squats
10 one arm dumbbell shoulder press (each side) 30/15#
10 hand release push-ups
15 Sit-ups

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

Whiteboard:

Thursday, June 15, 2017

Male Clients

1

Andy
Luna

Open Gym 7:00pm

5 x 3 @ 95 lbs

1

Michael
Thurber

8:30 AM WOD (Daycare)

5 x 3 @ 95 lbs

2

Niraj
Suresh

5:30 AM WOD

5 x 3 @ 70 lbs

35, 55, 60, 65, 70

3

Alex
Collins

8:30 AM WOD (Daycare)

5 x 3 @ 65 lbs

50, 60, 65

Female Clients

1

Beckie
Douglas

8:30 AM WOD (Daycare)

5 x 3 @ 75 lbs

2

Lexi
Graziani

8:30 AM WOD (Daycare)

5 x 3 @ 60 lbs

3

Jordann
Pace

8:30 AM WOD (Daycare)

5 x 3 @ 40 lbs

3

Monica
Spencer

8:30 AM WOD (Daycare)

5 x 3 @ 40 lbs

4

Alli
Trendler

5:30 AM WOD

3 x 3 @ 40 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 3 @ 55 lbs

4

Kim
Riggs

5:30 AM WOD

1 x 3 @ 60 lbs

4

Melanie
Bloomfield

5:30 AM WOD

1 x 3 @ 65 lbs

4

Nikki
Slaugh

5:30 AM WOD

1 x 3 @ 60 lbs

4

Trisni
Justesen

5:30 AM WOD

1 x 3 @ 55 lbs