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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 1.2.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (3/7)
Workout
The Cell Gym 1.2.19
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
Back Squat (8@60% x 3)
Back Squat
Metcon
Metcon (Time)
LIFE
800m Run
Then:
3 Rounds
10 DB Cleans 30/20
10 Burpees
10 tricep dips on box
Then:
1000m Row
Metcon (Time)
SPORT
1000m Row
Then:
3 Rounds
10 DB Clean 50/30
10 Burpees
10 Ring Rows
Then:
800m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 02, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
1 x 8 @ 195 lbs
2
Brandon
Walters
8:30 AM WOD (Daycare)
2 x 8 @ 175 lbs
3
TYLER
SWAPP
8:30 AM WOD (Daycare)
2 x 8 @ 165 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
3 x 8 @ 135 lbs
2
Private
8:30 AM WOD (Daycare)
3 x 8 @ 111 lbs
3
Jeni
Jones
8:30 AM WOD (Daycare)
3 x 8 @ 85 lbs
4
Private
5:30 AM WOD
3 x 8 @ 75 lbs
4
Brooke
Woods
5:30 AM WOD
3 x 8 @ 75 lbs
5
Amy
Skinner
8:30 AM WOD (Daycare)
3 x 8 @ 70 lbs
6
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 8 @ 65 lbs
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