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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.27.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
Friday Evening WOD
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (4/5)
Workout
The Cell Gym 12.27.19
Warm-up
Arms and legs warm up
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Strength
Deadlift (6@70% x 4 sets)
Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
15 min AMRAP
20 DB Walking lunges 30/20
10 DB Push Press 30/20
250m Row
Metcon (AMRAP - Rounds and Reps)
SPORT
15min AMRAP
16 Back Rack reverse lunges 95/65 (from the floor)
10 DB Push press 50/30
250m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 27, 2019
Male Clients
1
Brad
Bosley
8:30 AM WOD (Daycare)
1 x 6 @ 375 lbs
2
Jeremiah
Thorne
5:30 AM WOD
4 x 6 @ 320 lbs
3
Ben
Skinner
5:30 AM WOD
4 x 6 @ 265 lbs
4
Nick
Herbert
8:30 AM WOD (Daycare)
1 x 6 @ 255 lbs
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
4 x 6 @ 145 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
2 x 6 @ 135 lbs
3
Patti
Rowley
Friday Evening WOD
4 x 6 @ 125 lbs
4
Alva
Lopez
Friday Evening WOD
4 x 6 @ 115 lbs
5
Theresa
Quinn
Friday Evening WOD
6 x 4 @ 85 lbs
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