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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 9.3.19

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Back Squat (3@70%, 2@80%, 1@90%x4)

Back Squat

Metcon

Metcon (AMRAP - Rounds)

LIFE
20 min EMOM
Even: 15 Wallballs 20/12
Odd: 10 DB Push Press 30/20#

Metcon (AMRAP - Rounds)

SPORT
20 min EMOM
Even: 20 Wallballs 20/14
Odd: 5 HSPU

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

Whiteboard:

Tuesday, September 03, 2019

Male Clients

1

Trevor
Page

5:00 PM WOD

4 x 1 @ 285 lbs

2

Jeremiah
Thorne

5:30 AM WOD

4 x 1 @ 267 lbs

3

Noah
Nelson

5:00 PM WOD

1 x 1 @ 240 lbs

4

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 1 @ 200 lbs

5

Tim
Schomaker

5:30 AM WOD

4 x 1 @ 165 lbs

Good weight!

Female Clients

1

Nikki
Slaugh

5:00 PM WOD

4 x 1 @ 170 lbs

83% squatting solo (no spotter--staying in the safe zone) :)

2

Annette
Page

5:00 PM WOD

1 x 1 @ 155 lbs

3

Jaycee
Lavender

5:00 PM WOD

1 x 1 @ 125 lbs

4

Patti
Rowley

8:30 AM WOD (Daycare)

3 x 1 @ 115 lbs