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Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 11.2.18

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

Bench Press (3@70%, 2@80%, 1@90%x4)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 MIN AMRAP
10 box tricep dips
12 alternating single leg squats to box
12 alternating single arm dumbbell clean and jerk 30/20
200m Run

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
3 Bar Muscle Ups
12 alternating pistol squats
12 alternating single arm dumbbell clean and jerk 50/30
200m Run

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

Whiteboard:

Friday, November 02, 2018

Male Clients

Ben
Skinner

5:30 AM WOD

4 x 1 @ 220 lbs

Brandon
Walters

5:30 AM WOD

4 x 1 @ 220 lbs

Chris
Mayes

5:30 AM WOD

1 x 1 @ 195 lbs

Female Clients

Stephanie
Nix

Friday Evening WOD

3 x 1 @ 145 lbs

Maralyn
Nava

5:30 AM WOD

2 x 1 @ 135 lbs

Melanie
Bloomfield

5:30 AM WOD

2 x 1 @ 95 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 1 @ 95 lbs

Patti
Rowley

Friday Evening WOD

4 x 1 @ 90 lbs

Jeni
Jones

5:30 AM WOD

4 x 1 @ 75 lbs