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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 6.21.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:30 AM
WOD: 8:45 AM
WOD: 5:00 PM
Friday Throwdown
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
The Cell Gym 6.21.19
Warm-up
Warm Up (core rotation with band)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Strength
Bench Press (5@65%, 5@75%, 5+@85%)
Bench Press
Metcon (No Measure)
Explosive Pushups
10.10.10
-complete a set after each set of bench press.
-warm up with a lower height then really challenge yourself. explode onto a higher surface than the floor. (example-bumper plates or can use small boxes if needed)
Metcon
Metcon (AMRAP - Rounds)
SPORT
20 min EMOM
Even-15 wallballs 20/14
Odd-30 DU
Metcon (AMRAP - Rounds)
LIFE
20 min EMOM
Even-12 wallballs 20/12
Odd-40 sec of single jump rope
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 25, 2021
Male Clients
1
Grif
Hiatt
WOD 5:30am
1 x 5 @ 265 lbs
2
Ben
Skinner
WOD 5:30am
1 x 4 @ 210 lbs
3
Brandon
Walters
WOD 5:30am
1 x 4 @ 205 lbs
Female Clients
1
Amy
Skinner
WOD 5:30am
1 x 5 @ 90 lbs
2
Rachel
Anderson
WOD 5:30am
1 x 5 @ 65 lbs
3
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 3 @ 90 lbs
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