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Components

Deadlift

Metcon

Metcon

Settings

Workout

The Cell Gym 12.6.18

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Deadlift (4@85%x4)

Deadlift

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
10 DB Thrusters 30/20
8 Burpees
200m Run

Metcon (AMRAP - Rounds and Reps)

SPORT
12min AMRAP
10 BB Thrusters 95/65
8 Burpees
200m Run

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

Whiteboard:

Thursday, December 06, 2018

Male Clients

1

Jeremiah
Thorne

8:30 AM WOD (Daycare)

1 x 4 @ 355 lbs

2

Tim
Trendler

7:00 PM Open Gym/ WOD

4 x 4 @ 315 lbs

Female Clients

1

Private

7:00 PM Open Gym/ WOD

4 x 4 @ 236 lbs

2

Brooke
Woods

5:30 AM WOD

4 x 4 @ 155 lbs

3

Amy
Skinner

5:30 AM WOD

3 x 4 @ 135 lbs

4

Jaycee
Lavender

5:00 PM WOD

4 x 4 @ 125 lbs

5

Jeni
Jones

Open Gym 9:30am

4 x 4 @ 85 lbs