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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 9.10.18

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Strength

Back Squat (3.3.2.2.1.1)

Back Squat

Metcon

Metcon (Time)

LIFE
4 rounds
22 walking Dumbbell lunges 50/30
200m Run
5 DB Cleans
250m Row

Metcon (Time)

SPORT
4 Rounds
14 Overhead walking lunges BB 95/65
250m Row
5 Cleans
200m Run

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Whiteboard:

Monday, September 10, 2018

Male Clients

1

Austin
Sunderland

5:00 PM WOD

1 x 1 @ 370 lbs

2

Trevor
Page

8:30 AM WOD (Daycare)

1 x 1 @ 315 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 1 @ 295 lbs

4

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 260 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

2 x 1 @ 225 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 1 @ 195 lbs

3

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 175 lbs

4

Annette
Page

8:30 AM WOD (Daycare)

1 x 1 @ 170 lbs

5

Private

7:00 PM WOD

2 x 2 @ 160 lbs

6

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 1 @ 155 lbs

7

Private

8:30 AM WOD (Daycare)

1 x 1 @ 140 lbs

7

Jodee
Brinkerhoff

5:00 PM WOD

1 x 1 @ 140 lbs

85-3, 105-3, 115-2, 125-2, 135-1

8

Ashley
Nelson

8:30 AM WOD (Daycare)

1 x 1 @ 135 lbs

8

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 135 lbs

9

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 1 @ 125 lbs

10

Karen
Jaress

8:30 AM WOD (Daycare)

1 x 1 @ 95 lbs