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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
Monday - 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):
4 (0/4)
Workout
Monday
Warm-up
2 ROUNDS
:30 Run or Jumping Jacks
10 Alt. Step-Ups (or Reverse Lunges)
5 DBL DB Deadlifts (or Backpack DL)
5 DBL DB Hang Muscle Snatch (or Backpack Hang Muscle Snatch)
10 Up-Downs
Workout
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 - 100m Run
MIN 2 - 15 Box Jumps
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 - 15 DBL DB Snatch
MIN 2 - 10 Burpees
(Score is Load)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:30 DB or Backpack Hollow Flutter Kicks
:30 Superman Swimmer Kicks
-Rest 1:00 b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 13, 2020
Male Clients
Female Clients
1
Nikki
Slaugh
8:30 AM WOD (Daycare)
35 lbs
BARBELL!!! power snatch Subbed run for :30 row Where are my doubl...
2
Stephanie
Nix
8:30 AM WOD (Daycare)
30 lbs
30 sec row/step ups...burpees from rower, not to the ground
3
Brooke
Woods
5:30 AM WOD
20 lbs
20# dumbbells. My last emom to 9:45 (so basically I was slow).
4
Alva
Lopez
Open Gym 9:30am
12 lbs
20” box jumps
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