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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 1.6.20 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (8/3)
Workout
The Cell Gym 1.6.20
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Strength
Back Squat (6@70%, 6@75%, 5@80%, 4@85%)
Back Squat
Metcon
Metcon (AMRAP - Rounds)
LIFE
20 min EMOM
even-10 pushups w a band (belly button in, gluten and quads tight)
odd- 10 wallballs 20/12
Metcon (Weight)
SPORT
20 min EMOM
even-5 bench at 70-80%
odd- 12 wallballs 20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 06, 2020
Male Clients
1
Butch
Leckey
6:30 PM WOD
1 x 4 @ 365 lbs
2
Ben
Skinner
8:30 AM WOD (Daycare)
1 x 4 @ 275 lbs
3
Brad
Bosley
8:30 AM WOD (Daycare)
1 x 4 @ 268 lbs
4
Brandon
Walters
5:30 AM WOD
1 x 4 @ 230 lbs
5
Garrett
Blackwell
5:30 AM WOD
1 x 4 @ 185 lbs
5
Tim
Schomaker
5:30 PM WOD
1 x 4 @ 185 lbs
6
Greg
Gosper
5:30 AM WOD
1 x 4 @ 175 lbs
7
Daniel
Rosa
8:30 AM WOD (Daycare)
1 x 4 @ 125 lbs
Female Clients
1
Annette
Page
5:30 PM WOD
1 x 4 @ 145 lbs
2
Courtney
Davis
Open Gym 9:30am
1 x 4 @ 140 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 4 @ 115 lbs
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