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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 9.20.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (2/6)
Workout
The Cell Gym 9.20.18
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
Deadlift (5.5.5.5)
Deadlift
getting heavier
Metcon
Metcon (Time)
LIFE
21.15.9
P. Snatch 85/55
DB Push Press 30/20
Row 500m (after each set)
Metcon (Time)
SPORT
21.15.9
Power Snatch 115/75
HSPU
Run 400m (after each set)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 20, 2018
Male Clients
1
Brad
Bosley
5:30 AM WOD
1 x 5 @ 235 lbs
2
Noah
Nelson
5:00 PM WOD
1 x 5 @ 195 lbs
Female Clients
1
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 5 @ 135 lbs
,125
1
Jordann
Pace
8:30 AM WOD (Daycare)
1 x 5 @ 135 lbs
Can still go up
2
Ali
Page
5:00 PM WOD
1 x 5 @ 115 lbs
2
Amy
Page
5:00 PM WOD
1 x 5 @ 115 lbs
3
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 5 @ 105 lbs
4
Jaycee
Lavender
5:00 PM WOD
1 x 5 @ 95 lbs
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