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Components
Front Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.5.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
The Cell Gym 11.5.18
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
Front Squat (4x6 reps @ 75%)
Front Squat
Metcon
Metcon (Time)
Whichever comes first:
row 2000 OR row for 20 min
stopping every minute on the minute for
men- 10 KB Swings 55
women-8 KB Swings 35
Once you reach 2000 meters OR 20 min continue rowing till you reach 3000 meters. (you will stop the KB swings)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 05, 2018
Male Clients
1
Butch
Leckey
7:00 PM WOD
1 x 6 @ 235 lbs
2
Brad
Bosley
8:30 AM WOD (Daycare)
1 x 6 @ 195 lbs
3
Ben
Skinner
5:30 AM WOD
4 x 6 @ 185 lbs
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
3 x 6 @ 120 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
2 x 6 @ 95 lbs
3
Melanie
Bloomfield
8:30 AM WOD (Daycare)
2 x 6 @ 85 lbs
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