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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.17.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (9/4)
Workout
The Cell Gym 6.17.19
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Front Squat (4@65%, 3@75%, 4@85% 3x)
Front Squat
add 10% to 1RM if you haven't in a while, but have been squatting weekly.
Metcon
Metcon (Time)
LIFE
2.4.6.8.10.8.6.4.2
Power Clean + Press 65/45/25
Box Jump overs 20/16/12
Assisted pushups
Metcon (Time)
SPORT
2.4.6.8.10.8.6.4.2
Power Clean + Press 115/75/55
Box Jump Overs 24/20/16
Pushups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 20, 2022
Male Clients
1
Jason
Marley
WOD 5:30am
3 x 4 @ 225 lbs
1
Jeremiah
Thorne
WOD 5:30am
3 x 4 @ 225 lbs
1
Brad
Bosley
WOD 5:30am
1 x 4 @ 225 lbs
2
Ben
Skinner
WOD 5:30am
3 x 4 @ 200 lbs
2
Brandon
Walters
WOD 5:30am
3 x 4 @ 200 lbs
3
Russell
Linman
WOD: 5:00 PM
3 x 4 @ 190 lbs
4
Jonathan
Vargas
WOD: 5:00 PM
4 x 4 @ 155 lbs
5
Stetson
Thomsen
WOD 5:30am
3 x 4 @ 135 lbs
5
Greg
Gosper
WOD 5:30am
2 x 4 @ 135 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
3 x 4 @ 105 lbs
2
Courtney
Throckmorton
WOD: 5:00 PM
3 x 4 @ 93 lbs
3
Alva
Lopez
WOD: 8:45 AM
3 x 4 @ 85 lbs
4
Amy
Skinner
WOD 5:30am
3 x 2 @ 85 lbs
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