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Components
Front Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.22.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (3/8)
Workout
The Cell Gym 12.22.16
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
Front Squat (5 x 8 @ 60% +5 lbs each set)
Front Squat
perform set every 1:45
Metcon
Metcon (AMRAP - Rounds)
E3MO3M for 5 Rounds
5 Power Cleans @ 65 - 70% 1RM
40M Shuttle Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 22, 2016
Male Clients
1
Jon
Crismon
8:30 AM WOD (Daycare)
4 x 8 @ 135 lbs
115, 135, 135, 135, 135
1
#Derek
Wilcock
5:00 PM WOD
3 x 8 @ 205 lbs
1
Matthew
Foster
8:30 AM WOD (Daycare)
1 x 8 @ 245 lbs
Female Clients
1
Nikki
Slaugh
5:00 PM WOD
5 x 8 @ 100 lbs
2
jennifer
Loya
7:00 PM WOD
5 x 8 @ 90 lbs
65,75,80,85,90
3
Ami
Bethea
8:30 AM WOD (Daycare)
2 x 8 @ 75 lbs
1x65, 1x70 stayed light
3
Stephanie
Nix
8:30 AM WOD (Daycare)
2 x 8 @ 125 lbs
2x115,1x120,2x125
3
Becky
Lavender
8:30 AM WOD (Daycare)
1 x 8 @ 85 lbs
3
Kim
Riggs
5:30 AM WOD
1 x 8 @ 105 lbs
3
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 8 @ 90 lbs
3
Sarah
Hill
5:30 AM WOD
1 x 8 @ 95 lbs
75-80-85-90-95
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