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Components
Bench Press
LIFE
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.14.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Movement w/out Pain
5:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (6/3)
Workout
The Cell Gym 11.14.19
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
Bench Press (2@90% 4x)
Bench Press
SPORT
LIFE (record DB weight)
4 Rounds
10 DB Floor Press
10 pushups
Metcon
Metcon (AMRAP - Rounds)
LIFE
16 min EMOM
Even-8 Hanging knee raises + 3 burpees
Odd- 5 Thrusters 65/45
Metcon (AMRAP - Rounds)
SPORT
16 min EMOM
Even-6 T2B + 3 Burpees
Odd-5 Thrusters 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 14, 2019
Male Clients
1
Nick
Herbert
8:30 AM WOD (Daycare)
4 x 2 @ 255 lbs
2
JD
(Roland) D ...
5:30 AM WOD
4 x 2 @ 185 lbs
3
Lee
Nix
5:00 PM WOD
1 x 2 @ 225 lbs
3
Tim
Trendler
5:00 PM WOD
1 x 2 @ 165 lbs
3
Tim
Schomaker
5:30 AM WOD
1 x 1 @ 260 lbs
3
Tom
Alford
8:30 AM WOD (Daycare)
1 x 1 @ 100 lbs
Female Clients
1
Stephanie
Nix
5:00 PM WOD
4 x 2 @ 145 lbs
2
Private
5:00 PM WOD
4 x 2 @ 125 lbs
3
Theresa
Quinn
8:30 AM WOD (Daycare)
4 x 2 @ 60 lbs
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