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Components
Bench
Fight Gone Bad
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 7.19.19 - The Cell Gym
Class
(All)
WOD 5:30am
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):
4 (2/2)
Workout
The Cell Gym 7.19.19
Warm-up
Arms and legs warm up
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Strength
Bench
12@50%
10@60%
6@70%
4@80%
2@90%
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 22, 2022
Male Clients
1
Jason
Marley
WOD 5:30am
1 x 2 @ 365 lbs
6x255lbs, 4x340lbs
2
Greg
Gosper
WOD 5:30am
1 x 2 @ 185 lbs
1 x 195
Female Clients
1
Amy
Skinner
WOD 5:30am
2 x 2 @ 100 lbs
2
Alva
Lopez
WOD: 5:00 PM
1 x 2 @ 65 lbs
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