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Components
Front Squat
Just keep rowing
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Monday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:30 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):
14 (8/6)
Workout
Monday
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
Front Squat (5@70%, 5@80%, 5+@90% )
Front Squat
Metcon
Just keep rowing (Time)
Whichever comes first:
row 2000m OR row for 20 min stopping every minute on the minute for
men- 10 KB swings 55#
women- 8 KB Swings 35#
Once you reach 2000m OR 20 min continue rowing till you reach 3000m (you will stop KB swings)
Assault bike can be used. Whichever comes first 120/100 cal or 20:00 stopping the same as the rowers for KB swings. once reached bike for 1 more mile.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 07, 2021
Male Clients
1
Austin
Gardner
WOD: 5:00 PM
1 x 8 @ 195 lbs
2
Brandon
Walters
WOD 5:30am
1 x 6 @ 215 lbs
3
Jeremiah
Thorne
WOD 5:30am
1 x 5 @ 235 lbs
4
Private
WOD: 5:00 PM
1 x 6 @ 140 lbs
5
KC
Burkholder
WOD 5:30am
1 x 5 @ 135 lbs
5
Trevor
McLaws
WOD 5:30am
1 x 5 @ 135 lbs
6
Greg
Gosper
WOD 5:30am
1 x 5 @ 115 lbs
7
Brett
McAvoy
WOD 5:30am
1 x 155 @ 0 lbs
Female Clients
1
Annette
Page
WOD: 5:00 PM
1 x 9 @ 119 lbs
2
Alma
Aguilar
WOD: 6:30 AM
1 x 5 @ 135 lbs
3
Sara
Villa
WOD: 5:00 PM
1 x 8 @ 75 lbs
Form is better so I can start going up in weight.
4
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 5 @ 115 lbs
5
Jodee
Brinkerhoff
WOD: 6:30 AM
1 x 5 @ 105 lbs
6
Kami
Jones
WOD: 5:00 PM
1 x 85 @ 0 lbs
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