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Components
Shoulder Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 3.18.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:45 AM
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (10/9)
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
video library
.
Whiteboard:
Monday, March 22, 2021
Male Clients
1
Ben
Skinner
WOD 5:30am
5 x 1 @ 180 lbs
2
Chris
Davis
WOD: 5:00 PM
5 x 1 @ 170 lbs
3
Daniel
Brinkerhoff
WOD: 6:45 AM
5 x 1 @ 155 lbs
4
Brandon
Walters
WOD 5:30am
5 x 1 @ 150 lbs
4
Tim
Schomaker
WOD 5:30am
5 x 1 @ 150 lbs
5
Nick
Herbert
WOD: 5:00 PM
5 x 1 @ 145 lbs
6
Noah
Nelson
WOD: 5:00 PM
5 x 1 @ 130 lbs
7
Cove
Tarwater
WOD: 5:00 PM
5 x 1 @ 95 lbs
8
Travis
Sibley
WOD 5:30am
4 x 1 @ 155 lbs
8
Russell
Linman
WOD: 5:00 PM
1 x 1 @ 175 lbs
Female Clients
1
Courtney
Davis
WOD: 8:45 AM
5 x 1 @ 95 lbs
1
Laura
Peterson
WOD: 8:45 AM
5 x 1 @ 95 lbs
2
Sara
Villa
WOD: 5:00 PM
5 x 1 @ 80 lbs
3
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
5 x 1 @ 70 lbs
4
Alva
Lopez
WOD: 5:00 PM
5 x 1 @ 65 lbs
5
Cara
Eells
WOD 6:00 pm
5 x 1 @ 55 lbs
5
Heather
Carr
WOD: 6:45 AM
5 x 1 @ 55 lbs
5
Maya
Lopez
WOD: 5:00 PM
5 x 1 @ 55 lbs
6
Maralyn
Nava
WOD 5:30am
3 x 1 @ 95 lbs
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