Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

The Cell Gym 9.23.19

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Front Squat (10 min EMOM 3@80-85%)

Front Squat

Metcon

Metcon (Time)

LIFE
3 Rounds
500m Row
10 DB Power Clean 30/20
8 Box Jump 24/20

Metcon (Time)

SPORT
3 Rounds
500m Row
10 BB Power Clean 95/65
8 Box Jumps 30/24

Whiteboard:

Monday, September 19, 2022

Male Clients

Grif
Hiatt

WOD 5:30am

10 x 3 @ 215 lbs

Brandon
Walters

WOD 5:30am

10 x 3 @ 205 lbs

Brad
Bosley

WOD 5:30am

10 x 3 @ 135 lbs

Ryan
Boyer

WOD 5:30am

10 x 3 @ 135 lbs

Brett
McAvoy

WOD 5:30am

10 x 3 @ 125 lbs

Greg
Gosper

WOD 5:30am

10 x 3 @ 125 lbs

KC
Burkholder

WOD 5:30am

8 x 3 @ 135 lbs

2 sets x 3 reps @ 115

Female Clients

Alma
Aguilar

WOD: 5:00 PM

10 x 3 @ 135 lbs

Laura
Peterson

WOD: 8:45 AM

10 x 3 @ 115 lbs

Courtney
Throckmorton

WOD: 5:00 PM

10 x 3 @ 105 lbs

Alva
Lopez

WOD: 8:45 AM

10 x 3 @ 75 lbs

Patti
Rowley

WOD: 5:00 PM

10 x 3 @ 65 lbs