Public Whiteboard

Components

Bench Press

Pendlay Row

Banded Face Pull

Metcon

Settings

Workout

The Cell Gym 6.21.19

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (6@65%, 5@75%, 4@80-85% 3x)

Bench Press

Pendlay Row (5.5.5.5)

Pendlay Row

supinated grip. Perform after each bench.

Banded Face Pull (max reps after each set of pendlay row. )

Life option instead of bench press

Metcon

Metcon (AMRAP - Rounds)

LIFE
20 min EMOM
Even-12 wallballs 20/12
Odd-40 sec of single jump rope

Metcon (AMRAP - Rounds)

SPORT
20 min EMOM
Even-15 wallballs 20/14
Odd-30 DU

Whiteboard:

Friday, June 24, 2022

Male Clients

Jason
Marley

WOD 5:30am

3 x 4 @ 315 lbs

Grif
Hiatt

WOD: 5:00 PM

3 x 4 @ 265 lbs

Jeremiah
Thorne

WOD 5:30am

3 x 4 @ 225 lbs

Ben
Skinner

WOD 5:30am

3 x 4 @ 205 lbs

Brandon
Walters

WOD 5:30am

3 x 4 @ 205 lbs

Jonathan
Vargas

WOD: 5:00 PM

3 x 4 @ 185 lbs

Ray
Hammond

WOD: 5:00 PM

3 x 4 @ 165 lbs

andrew
post

WOD 5:30am

3 x 4 @ 135 lbs

Austin
Gardner

WOD: 5:00 PM

1 x 4 @ 225 lbs

Female Clients

Amy
Skinner

WOD 5:30am

3 x 4 @ 90 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 4 @ 90 lbs