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Components
Back Squat
Back Squat
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 05.16.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
4PM WOD
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (8/15)
Workout
The Cell Gym 05.16.17
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch
Strength
Back Squat (Remember to us 90% of your 1RM as your baseline number)
75% x 5
80% x 5
85% x 5
Back Squat (75% x 5)
Back Squat
Back Squat (80% x 5)
Back Squat
Back Squat (85% x 5)
Back Squat
Metcon
a: Metcon (AMRAP - Rounds and Reps)
Rest 3:00 between A and B
A: Metcon (AMRAP - Reps)
AMRAP 7:00
5 hang power cleans 135/75#
5 HSPU
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 7:00
3 deadlifts 225# / 135#
7 Toes to Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 16, 2017
Male Clients
1
Brig
Woods
4PM WOD
1 x 5 @ 285 lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 5 @ 225 lbs
2
Butch
Leckey
Open Gym 7:00pm
1 x 5 @ 225 lbs
3
Brandon
Walters
Open Gym 7:00pm
1 x 5 @ 195 lbs
4
Brandyn
Jones
5:30 AM WOD
1 x 5 @ 192 lbs
5
Ben
Skinner
5:30 AM WOD
1 x 5 @ 185 lbs
5
Jon
Crismon
4PM WOD
1 x 5 @ 185 lbs
6
T. Michael
Davis
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
Female Clients
1
Sefra
Wilson
5:00 PM WOD
1 x 5 @ 185 lbs
2
Stephanie
Nix
5:00 PM WOD
1 x 5 @ 165 lbs
3
Kim
Riggs
7:00 PM WOD
1 x 5 @ 135 lbs
3
Nikki
Slaugh
5:30 AM WOD
1 x 5 @ 135 lbs
4
Lexi
Moore
8:30 AM WOD (Daycare)
1 x 5 @ 125 lbs
5
Jenn
VanderLinden
Open Gym 7:00pm
1 x 5 @ 115 lbs
5
Rachel
Sunderland
5:00 PM WOD
1 x 5 @ 115 lbs
6
Megan
Kypke
4PM WOD
1 x 5 @ 110 lbs
7
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 5 @ 100 lbs
7
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 100 lbs
8
Brooke
Woods
5:30 AM WOD
1 x 5 @ 95 lbs
8
Melanie
Bloomfield
5:30 AM WOD
1 x 5 @ 95 lbs
9
Jodee
Brinkerhoff
4PM WOD
1 x 5 @ 94.5 lbs
10
Jordann
Pace
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
11
Heather
Hill
4PM WOD
1 x 5 @ 0 lbs
Pull hamstring during on leg floor touch
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