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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 5.20.19

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Bench Press (5@70%, 4@80%, 3@90%, 2@95 2x)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12min AMRAP
8 Power Snatch 65/45
10 ring rows
200m Run

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
8 Power Snatch 95/65
6 Chest to Bar pullups
200m Run

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 23, 2022

Male Clients

1

Jason
Marley

WOD 5:30am

1 x 2 @ 365 lbs

1st 1 x 2 @ 335

2

Butch
Leckey

WOD: 5:00 PM

1 x 2 @ 275 lbs

need more benching, 275 \not good

3

Parker
Walters

WOD: 8:45 AM

2 x 2 @ 245 lbs

4

Austin
Gardner

WOD: 5:00 PM

2 x 2 @ 225 lbs

4

Brandon
Walters

WOD 5:30am

2 x 2 @ 225 lbs

4

Brad
Bosley

WOD 5:30am

1 x 2 @ 225 lbs

5

Greg
Skidmore

WOD 5:30am

1 x 2 @ 200 lbs

6

Jonathan
Vargas

WOD: 5:00 PM

2 x 2 @ 185 lbs

7

Greg
Gosper

WOD 5:30am

1 x 2 @ 180 lbs

1 x 175

8

Ben
Skinner

WOD 5:30am

2 x 1 @ 225 lbs

8

Grif
Hiatt

WOD 5:30am

2 x 1 @ 295 lbs

Female Clients

1

Amy
Skinner

WOD 5:30am

2 x 2 @ 105 lbs

2

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 2 @ 100 lbs

3

Kim
Riggs

WOD: 8:45 AM

2 x 2 @ 95 lbs

4

Jodee
Brinkerhoff

WOD: 8:45 AM

2 x 2 @ 75 lbs

5

Alva
Lopez

WOD: 8:45 AM

5 x 5 @ 65 lbs

6

Alma
Aguilar

WOD 5:30am

1 x 1 @ 115 lbs