Show Workout in Full Screen
Auto Scroll Page
Components
Back Squat
LIFE
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.18.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
The Cell Gym 11.18.19
Warm-up
3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom
Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass
Strength
Back Squat (8@65% 3x)
Back Squat
SPORT
LIFE
4 rounds
10 squats with plate held infront
8+8 step ups with DB (step up on low box)
Metcon
Metcon (Time)
LIFE
4 Rounds
Run 400m
12 DB Push Press 30/20
8+8 DB walking lunges 30/20
15 situps
Metcon (Time)
SPORT
4 Rounds
Run 400m
12 BB Push Press 95/65
8+8 Back rack lunges 95/65
15 Situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 18, 2019
Male Clients
1
Austin
Sunderland
5:30 PM WOD
3 x 8 @ 245 lbs
2
Brad
Bosley
8:30 AM WOD (Daycare)
3 x 8 @ 218 lbs
3
Ben
Skinner
5:30 AM WOD
3 x 8 @ 205 lbs
3
Jeremiah
Thorne
5:30 AM WOD
3 x 8 @ 205 lbs
4
Brandon
Walters
5:30 AM WOD
3 x 8 @ 185 lbs
5
JD
(Roland) D ...
8:30 AM WOD (Daycare)
3 x 8 @ 165 lbs
6
Tim
Schomaker
5:30 AM WOD
1 x 3 @ 205 lbs
Also 10 X 95, 3 sets of 8 reps at 135. Legs felt really good toda...
Female Clients
1
Private
8:30 AM WOD (Daycare)
3 x 8 @ 125 lbs
2
Lexi
Moore
8:30 AM WOD (Daycare)
3 x 8 @ 105 lbs
3
Melanie
Bloomfield
8:30 AM WOD (Daycare)
3 x 8 @ 95 lbs
4
Amy
Skinner
5:30 AM WOD
3 x 8 @ 85 lbs
5
Theresa
Quinn
8:30 AM WOD (Daycare)
3 x 8 @ 55 lbs
6
Annette
Page
5:30 PM WOD
2 x 8 @ 115 lbs
6
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 3 @ 90 lbs
Loading...
Powered By Wodify