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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.24.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (3/5)
Workout
The Cell Gym 6.24.19
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Front Squat (3.3.3.3 @80%)
Front Squat
Metcon
Metcon (AMRAP - Rounds)
Life (a choice for people who training to be fit for life)
15 min AMRAP
10 DB Push Press 30/20
20 walking lunges
200m Run
Metcon (AMRAP - Rounds and Reps)
Sport (a choice for people who want to train for sport)
15 min AMRAP
10 Push Press 95/65#
12 OVH Lunges 95/65#
400m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 24, 2019
Male Clients
1
Brandon
Walters
5:30 AM WOD
3 x 3 @ 175 lbs
2
Robert
Crowley
8:30 AM WOD (Daycare)
4 x 3 @ 155 lbs
3
Chris
Mayes
5:30 AM WOD
1 x 3 @ 125 lbs
Female Clients
1
Nikki
Slaugh
7:00 PM Open Gym/ WOD
4 x 3 @ 143 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 3 @ 115 lbs
3
Courtney
Davis
8:30 AM WOD (Daycare)
4 x 3 @ 105 lbs
4
Patti
Rowley
8:30 AM WOD (Daycare)
2 x 3 @ 95 lbs
5
Amy
Skinner
5:30 AM WOD
4 x 3 @ 75 lbs
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