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Components
Deadlift
Single Leg RDL
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
4pm Specialty Class
Powerlifting/Strong Man
WOD
Date
Workout
The Cell Gym 8.28.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (3/8)
Workout
The Cell Gym 8.28.18
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Strength
Deadlift (3.3.3.3)
Deadlift
all 4 sets should be around 70-75%
Single Leg RDL (4 sets of 8 ea leg)
with dumbbell or kb
complete one set immediately after a set of deadlift.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
6 min AMRAP
5 burpee jump to bar and touch
5 stationary dips
40 single unders
Rest 3 min
THEN:
Metcon (AMRAP - Rounds and Reps)
LIFE
6 min AMRAP
5 burpees jump to bar and touch
5 stationary dips
40 single unders
Metcon (AMRAP - Rounds and Reps)
SPORT
6 min AMRAP
5 burpee pullups
5 ring dips
20 double unders
Rest 3 min
THEN:
Metcon (AMRAP - Rounds and Reps)
SPORT
6 min AMRAP
5 burpee pullups
5 ring dips
20 double unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 28, 2018
Male Clients
1
Jeremiah
Thorne
5:30 AM WOD
1 x 3 @ 315 lbs
2
Robert
Crowley
8:30 AM WOD (Daycare)
1 x 3 @ 165 lbs
3
Evan
Skinner
5:00 PM WOD
1 x 3 @ 155 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
4 x 3 @ 185 lbs
2
Lexi
Moore
8:30 AM WOD (Daycare)
4 x 3 @ 175 lbs
3
Annette
Page
8:30 AM WOD (Daycare)
4 x 3 @ 165 lbs
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 3 @ 155 lbs
5
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 3 @ 135 lbs
6
Melanie
Bloomfield
5:30 AM WOD
4 x 3 @ 115 lbs
7
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 3 @ 105 lbs
7
Kayla
Moncur
8:30 AM WOD (Daycare)
1 x 3 @ 105 lbs
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