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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 8.6.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (4/7)
Workout
The Cell Gym 8.6.19
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 Press (3@70%, 2@80%, 1@90%>4)
Bench Press
Metcon
Metcon (Time)
LIFE
5 rounds
20 walking lunges holding plate at chest 45/25
10 pushups
300 Single jumps with jump rope
Metcon (Time)
SPORT
5 rounds
20 front rack walking lunges 95/65
15 pushups
300 single jumps with jump rope
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 06, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
4 x 1 @ 225 lbs
2
Tim
Schomaker
5:30 AM WOD
4 x 1 @ 205 lbs
90% was good at 205
3
Justin
Flink
5:30 AM WOD
1 x 1 @ 185 lbs
90%
4
Noah
Nelson
5:00 PM WOD
1 x 1 @ 155 lbs
Female Clients
1
Private
8:30 AM WOD (Daycare)
4 x 1 @ 135 lbs
2
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 1 @ 130 lbs
only once
3
Patti
Rowley
5:00 PM WOD
2 x 1 @ 90 lbs
4
Amy
Skinner
5:30 AM WOD
4 x 1 @ 85 lbs
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 1 @ 85 lbs
5
Kim
Riggs
8:30 AM WOD (Daycare)
6 x 8 @ 75 lbs
5
Jaycee
Lavender
5:00 PM WOD
1 x 1 @ 75 lbs
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