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Components

Push Press

Metcon

Metcon

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Workout

The Cell Gym 11.19.18

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

Push Press (5@75%x4)

Push Press

Metcon

Metcon (Time)

LIFE
5 rounds
500m Row
10 DB Power Clean 30/20
10 DB Shoulder Press 30/15

Metcon (Time)

SPORT
5 rounds
400m Run
5 Power Clean 115/75
10 DB Shoulder Press 30/25

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

Whiteboard:

Monday, November 19, 2018

Male Clients

1

Austin
Sunderland

5:00 PM WOD

4 x 5 @ 175 lbs

2

Ben
Skinner

5:30 AM WOD

4 x 5 @ 165 lbs

3

Trevor
Page

5:00 PM WOD

4 x 5 @ 155 lbs

4

Butch
Leckey

Open Gym 7:00pm

1 x 5 @ 145 lbs

5

Brandon
Walters

5:30 AM WOD

3 x 5 @ 140 lbs

6

Danny
Lopez

Open Gym 7:00pm

4 x 5 @ 115 lbs

7

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

8

Evan
Skinner

5:00 PM WOD

1 x 5 @ 75 lbs

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

4 x 5 @ 115 lbs

2

Annette
Page

5:00 PM WOD

5 x 5 @ 77 lbs

3

Maralyn
Nava

5:30 AM WOD

4 x 5 @ 75 lbs

3

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 5 @ 65 lbs

5

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 5 @ 55 lbs