Public Whiteboard

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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 3.18.19

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%, 1@95% 5x)

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, March 18, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

5 x 1 @ 175 lbs

2

Noah
Pagano

5:00 PM WOD

5 x 1 @ 155 lbs

3

Greg
Gosper

5:30 AM WOD

5 x 1 @ 85 lbs

4

Brandon
Walters

5:30 AM WOD

3 x 1 @ 145 lbs

4

Jeremiah
Thorne

5:30 AM WOD

3 x 1 @ 145 lbs

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

5 x 1 @ 118 lbs

2

Lexi
Moore

8:30 AM WOD (Daycare)

5 x 1 @ 95 lbs

3

Maralyn
Nava

5:00 PM WOD

5 x 1 @ 85 lbs

4

Private

7:00 PM Open Gym/ WOD

5 x 1 @ 83 lbs

5

Kim
Riggs

8:30 AM WOD (Daycare)

5 x 1 @ 70 lbs

6

Amy
Skinner

5:30 AM WOD

5 x 1 @ 65 lbs

6

Brooke
Woods

5:30 AM WOD

5 x 1 @ 65 lbs

7

Nikki
Slaugh

5:30 AM WOD

5 x 1 @ 63 lbs