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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 12.23.19

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Shoulder Press (5@75%, 3@85%, 2@90% 3x)

Shoulder Press

Metcon

Metcon (Time)

LIFE
6 Rounds
8 Dead lift 95/55
8 DB Push Press 30/20
10 Situps

Metcon (Time)

SPORT
6 Rounds
8 Deadlift 125/75
6 HSPU
10 situps

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

Whiteboard:

Monday, December 23, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

2 x 2 @ 165 lbs

1

Nick
Herbert

5:30 PM WOD

1 x 2 @ 165 lbs

2

Brandon
Walters

5:30 AM WOD

4 x 2 @ 135 lbs

2

JD
(Roland) D ...

5:30 AM WOD

3 x 2 @ 135 lbs

3

Greg
Gosper

5:30 AM WOD

3 x 2 @ 100 lbs

Female Clients

1

Private

5:30 AM WOD

4 x 2 @ 85 lbs

2

Melanie
Bloomfield

5:30 AM WOD

2 x 2 @ 75 lbs

3

Amy
Skinner

5:30 AM WOD

3 x 2 @ 65 lbs

4

Annette
Page

8:30 AM WOD (Daycare)

1 x 3 @ 60 lbs

5

Theresa
Quinn

8:30 AM WOD (Daycare)

2 x 2 @ 5 lbs