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Front Squat

Metcon

Metcon

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Workout

The Cell Gym 12.21.18

Warm-up

Warm Up Hamstrings and core

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

Front Squat (4x80% x4)

Front Squat

Metcon

Metcon (Time)

LIFE
4 Rounds
10 Thrusters 65/45
20 situps
500m Row

Metcon (Time)

SPORT
4 Rounds
10 Thrusters 95/65
20 situps
500m row

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

Whiteboard:

Friday, December 21, 2018

Male Clients

Female Clients

1

Maralyn
Nava

5:30 AM WOD

4 x 4 @ 135 lbs

2

Private

8:30 AM WOD (Daycare)

4 x 4 @ 115 lbs

3

jennifer
Loya

Friday Evening WOD

4 x 4 @ 105 lbs

3

Lexi
Moore

8:30 AM WOD (Daycare)

4 x 4 @ 105 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 4 @ 95 lbs

5

Melanie
Bloomfield

5:30 AM WOD

3 x 4 @ 85 lbs

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

3 x 4 @ 75 lbs

6

Alva
Lopez

Friday Evening WOD

1 x 4 @ 75 lbs