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Components
3 rounds no time
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 7.11.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (3/0)
Workout
The Cell Gym 7.11.18
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Skills
3 rounds no time
20 hollow body rock
15-30 sec hs hold
5 hspu (balance)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
5 cleans 135/95#
8 burpees over bar
10 pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 11, 2018
Male Clients
1
Ben
Skinner
5:30 AM WOD
1 x 3
1
Brandon
Walters
5:30 AM WOD
1 x 3
2
Jon
Crismon
5:30 AM WOD
3 x 40
Female Clients
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