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Components

Back Squat

Metcon

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Workout

The Cell Gym 8.7.18

Warm-up

30 Jacks
10 air squats
10+10 side lunges
10+10 step over the hurdle (leg circles outward raise the leg high)
10+10 single leg touch
15 big arm circles forward

Mobility:
30 sec ea. Scorpion stretch
30 sec ea. pigeon stretch

Core: 2X
20 hollow body rocks
20 mountain climbers
10 laying toes to beam

Strength

Back Squat (5.5.5.5 @60-70%)

Back Squat

Metcon

Metcon (AMRAP - Reps)

20 min EMOM
Even: 20 KB swings 55/35
Odd: 5-8 T2B*

*modify with hanging knee raises

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

Whiteboard:

Tuesday, August 07, 2018

Male Clients

1

Austin
Sunderland

5:00 PM WOD

4 x 5 @ 275 lbs

2

Tim
Trendler

7:00 PM WOD

1 x 5 @ 225 lbs

3

Jeremiah
Thorne

5:30 AM WOD

1 x 5 @ 185 lbs

4

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

Female Clients

1

Gina
Cushing

7:00 PM WOD

4 x 5 @ 155 lbs

1

Maralyn
Nava

5:30 AM WOD

4 x 5 @ 155 lbs

2

Private

8:30 AM WOD (Daycare)

4 x 5 @ 135 lbs

3

Lexi
Moore

8:30 AM WOD (Daycare)

4 x 5 @ 115 lbs

3

Annette
Page

8:30 AM WOD (Daycare)

3 x 5 @ 115 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

5 x 5 @ 105 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 5 @ 90 lbs

4 sets

6

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

Felt like could have gone up in weight

7

Private

5:30 AM WOD

5 x 5 @ 75 lbs

7

Alli
Trendler

8:30 AM WOD (Daycare)

4 x 5 @ 75 lbs

7

Amy
Skinner

5:30 AM WOD

4 x 5 @ 75 lbs

7

Kayla
Moncur

8:30 AM WOD (Daycare)

4 x 5 @ 75 lbs