Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench

Fight Gone Bad

Settings

Workout

The Cell Gym 7.19.19

Warm-up

Arms and legs warm up

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Bench

12@50%
10@60%
6@70%
4@80%
2@90%

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

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

Whiteboard:

Friday, July 22, 2022

Male Clients

Jason
Marley

WOD 5:30am

1 x 2 @ 365 lbs

6x255lbs, 4x340lbs

Greg
Gosper

WOD 5:30am

1 x 2 @ 185 lbs

1 x 195

Female Clients

Amy
Skinner

WOD 5:30am

2 x 2 @ 100 lbs

Alva
Lopez

WOD: 5:00 PM

1 x 2 @ 65 lbs