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Components
Deadlift
Front Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 6.18.19 - 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 (4/9)
Workout
The Cell Gym 6.18.19
Warm-up
Warm Up 4
3 Rounds NFT of:
Row 15 Calories
10 shoulder taps
10 Push-ups
3+3 thread the needle mobility (palm down)
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
Strength
Deadlift (5@65%, 5@75%, 5+@85% )
Deadlift
Front Squat (10.10.10)
Front Squat
complete a set after each set of deadlift. Keep them moderatly heavy, Challenging but not impossible. try to go up in weight on each set.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
8+8 SL Squat
12 Ring Rows
12 Air Squats to med ball
250m Row
Metcon (AMRAP - Rounds and Reps)
SPORT
12 Min AMRAP
8+8 Alt. Pistols
6 Strict pullups (modify with band, strict)
12 Air squats
250m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 22, 2021
Male Clients
1
Russell
Linman
WOD: 5:00 PM
1 x 7 @ 345 lbs
2
Brandon
Walters
WOD 5:30am
1 x 8 @ 295 lbs
3
Butch
Leckey
WOD 6:00 pm
1 x 4 @ 435 lbs
4
Greg
Gosper
WOD 5:30am
1 x 5 @ 285 lbs
Female Clients
1
Alma
Aguilar
WOD 5:30am
1 x 5 @ 195 lbs
2
Jodee
Brinkerhoff
WOD: 5:00 PM
1 x 6 @ 158.5 lbs
3
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 5 @ 185 lbs
4
Chantal
Leckey🏋️♀️💃 ...
WOD: 8:45 AM
1 x 5 @ 145 lbs
Going a little light building up again
5
Alva
Lopez
WOD: 8:45 AM
1 x 5 @ 125 lbs
5
Sara
Villa
WOD: 5:00 PM
3 x 5 @ 125 lbs
6
Amy
Skinner
WOD 5:30am
1 x 3 @ 165 lbs
7
Jaycee
Lavender
WOD: 8:45 AM
1 x 5 @ 75 lbs
8
Rachel
Anderson
WOD 5:30am
1 x 5 @ 45 lbs
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