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Components

Weighted Pull-ups

Metcon

Settings

Workout

The Cell Gym 6.4.19

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Metcon (No Measure)

LIFE
3 Rounds
12 russian twists
12 lemon squeezers
12 vups

Weighted Pull-ups (3.3.3.3.3 - getting heavier)

The Strict Pull-up

SPORT

Metcon

Metcon (Time)

LIFE
10 Rounds
10 wallballs 14/12
20 situps
60 single unders

Metcon (Time)

SPORT
10 Rounds
15 wallballs 20/14
20 situps
30 double unders

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

Whiteboard:

Tuesday, June 07, 2022

Male Clients

Jason
Marley

WOD 5:30am

1 x 3 @ 140 lbs

yeah that was painful!!!!

Grif
Hiatt

WOD 5:30am

1 x 3 @ 80 lbs

Garrett
Blackwell

WOD: 8:45 AM

1 x 3 @ 70 lbs

Brandon
Walters

WOD 5:30am

1 x 3 @ 45 lbs

Female Clients

Courtney
Throckmorton

WOD: 5:00 PM

6 x 3 @ 0 lbs

ring rows -- these suck!