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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 9.25.18

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Strength

Front Squat (8@50%, 6@60%, 4@70%x2)

Front Squat

Metcon

Metcon (Time)

LIFE
10.9.8.7.6.5.4.3.2.1
DB Power Clean 50/30#
Air squats
Dips on box

Metcon (Time)

SPORT
10.9.8.7.6.5.4.3.2.1
BB Power Clean 95/65
Air Squats
Stationary Dips

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Whiteboard:

Tuesday, September 25, 2018

Male Clients

1

Brad
Bosley

5:30 AM WOD

1 x 4 @ 205 lbs

2

Trevor
Page

7:00 PM WOD

2 x 4 @ 195 lbs

3

Tim
Trendler

7:00 PM WOD

1 x 4 @ 185 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

2 x 4 @ 127 lbs

2

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 4 @ 115 lbs

3

Annette
Page

8:30 AM WOD (Daycare)

2 x 4 @ 110 lbs

4

Gina
Cushing

7:00 PM WOD

2 x 4 @ 105 lbs

5

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 4 @ 95 lbs

6

Melanie
Bloomfield

5:30 AM WOD

2 x 4 @ 85 lbs

6

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 4 @ 85 lbs

6

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 4 @ 85 lbs

7

Ali
Page

5:00 PM WOD

1 x 4 @ 75 lbs

7

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 4 @ 75 lbs

8

Amy
Page

5:00 PM WOD

1 x 4 @ 55 lbs

9

Jaycee
Lavender

5:00 PM WOD

1 x 4 @ 50 lbs

10

Brooke
Woods

5:30 AM WOD

2 x 2 @ 105 lbs