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Components

Bench Press

400 Cindy

Settings

Workout

The Cell Gym 8.14.19

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

Bench Press (5@65%, 4@75%, 3@85%, 2@90% 3x)

Bench Press

Metcon

400 Cindy (AMRAP - Rounds and Reps)

20 min AMRAP
5 pullups
10 pushups
15 airsquats
*every 5 min on the 5 min break for a 400m run. (min 5, 10, and 15)

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

Whiteboard:

Wednesday, August 17, 2022

Male Clients

1

andrew
post

WOD 5:30am

3 x 2 @ 175 lbs

Andrew is a STUD!

1

Stetson
Thomsen

WOD 5:30am

3 x 2 @ 175 lbs

needed help on the last 2 sets. Just barely and most Stetson has ...

2

Garrett
Blackwell

WOD: 8:45 AM

3 x 2 @ 165 lbs

Felt good

3

Ryan
Boyer

WOD 5:30am

3 x 2 @ 150 lbs

4

KC
Burkholder

WOD 5:30am

3 x 2 @ 145 lbs

5

Jason
Locklear

WOD 5:30am

3 x 2 @ 115 lbs

6

Grif
Hiatt

WOD 5:30am

1 x 2 @ 290 lbs

2 x 2 at 280

6

Jonathan
Vargas

WOD: 5:00 PM

1 x 2 @ 195 lbs

2@185 2@195

6

Tim
Schomaker

WOD 5:30am

1 x 1 @ 225 lbs

TOUGH!!

Female Clients

1

Alma
Aguilar

WOD: 5:00 PM

3 x 2 @ 110 lbs

2

Alva
Lopez

WOD: 8:45 AM

5 x 4 @ 65 lbs

3

Courtney
Throckmorton

WOD: 5:00 PM

1 x 2 @ 98 lbs

2 @ 103 -- needed some real assistance 2 @ 93