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Components

Push Press

Metcon

Settings

Workout

The Cell Gym 9.16.19

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Strength

Push Press (5@75%x4)

Push Press

Metcon

Metcon (Time)

LIFE
5 rounds
500m Row
10 DB Power Clean 30/15
10 DB Shoulder Press 30/15

Metcon (Time)

SPORT
5 rounds
400m Run
5 Clean 135/95
5 Jerks 135/95 (split or push)

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

Whiteboard:

Monday, September 12, 2022

Male Clients

Grif
Hiatt

WOD 5:30am

4 x 5 @ 170 lbs

Brandon
Walters

WOD 5:30am

3 x 5 @ 155 lbs

KC
Burkholder

WOD 5:30am

4 x 5 @ 115 lbs

Ryan
Boyer

WOD 5:30am

4 x 5 @ 115 lbs

Greg
Gosper

WOD 5:30am

4 x 5 @ 100 lbs

andrew
post

WOD 5:30am

1 x 5 @ 95 lbs

Female Clients

Alma
Aguilar

WOD: 5:00 PM

1 x 5 @ 95 lbs

Amy
Skinner

WOD 5:30am

2 x 5 @ 75 lbs

Brooke
Woods

WOD 5:30am

4 x 5 @ 65 lbs

Alva
Lopez

WOD: 8:45 AM

5 x 5 @ 35 lbs