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Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 7.16.19

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

Shoulder Press (3.2.2.2.1.1)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds)

LIFE
On a 20 min running clock, every 4:00 min complete:
400m run
12 single leg squats to a low box
10 pushups

Metcon (AMRAP - Rounds)

SPORT
On a 20 min running clock, every 4:00 min complete:
400m run
12 alt pistol squats
10 pushups

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 16, 2019

Male Clients

Ben
Skinner

5:30 AM WOD

1 x 1 @ 175 lbs

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 1 @ 110 lbs

Female Clients

Private

8:30 AM WOD (Daycare)

1 x 1 @ 90 lbs

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 90 lbs

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 1 @ 85 lbs

Amy
Skinner

5:30 AM WOD

1 x 1 @ 68 lbs

Melanie
Bloomfield

5:30 AM WOD

2 x 1 @ 65 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 2 @ 60 lbs