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Components
Deadlift
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
Friday - The Cell Gym
Class
(All)
5:30 AM WOD
WOD: 6:45 AM
8:00 AM WOD
WOD: 9:15 AM
WOD: 5:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (6/3)
Workout
Friday
Warm-up
Coaches Choice
Strength
Deadlift (5, 4, 3, 3, 3, 3)
Deadlift
Workout
Metcon (AMRAP - Rounds and Reps)
LIFE
16 min amrap
12 wallballs 20/12
30 russian twists with one DB 15/10
10 pushups
5 box jumps 20/16
Metcon (AMRAP - Rounds and Reps)
SPORT
16 min AMRAP
12 wallballs 20/14
30 russian twists with KB 25#
10 hand release pushups
5 box jumps 30/24
Warm-up
EMOM X 6 MINUTES
MIN 1- :50 Bike/Run/Row/Jumping Jacks
MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target
Workout - HOME
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
8 DB Thrusters
8 DB Bicep Curls
8 Sit-Ups
1:00 Run
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 15, 2020
Male Clients
1
Parker
Walters
WOD: 6:45 AM
1 x 3 @ 365 lbs
2
Ben
Skinner
WOD: 6:45 AM
4 x 3 @ 315 lbs
2
JD
(Roland) D ...
WOD: 9:15 AM
1 x 3 @ 315 lbs
2
Josh
O'brien
WOD: 9:15 AM
1 x 3 @ 315 lbs
3
Brandon
Walters
WOD: 6:45 AM
1 x 3 @ 305 lbs
4
Greg
Gosper
5:30 AM WOD
3 x 3 @ 235 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
WOD: 6:45 AM
2 x 3 @ 185 lbs
2
Alva
Lopez
WOD: 5:00 PM
4 x 3 @ 145 lbs
3
Jodee
Brinkerhoff
8:00 AM WOD
1 x 3 @ 55 lbs
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