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Components

Bench Press

Metcon

The Cell Gym 9.5.19

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

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 MIN AMRAP
10 box tricep dips
12 alternating single leg squats to box
12 alternating single arm dumbbell clean and jerk 30/20
200m Run

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
3 Bar Muscle Ups
12 alternating pistol squats
12 alternating single arm dumbbell clean and jerk 50/30
200m Run

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

Whiteboard:

Thursday, September 08, 2022

Male Clients

Brandon
Walters

WOD 5:30am

4 x 1 @ 225 lbs

Tim
Schomaker

WOD 5:30am

4 x 1 @ 225 lbs

andrew
post

WOD 5:30am

1 x 1 @ 185 lbs

Brett
McAvoy

WOD 5:30am

1 x 1 @ 185 lbs

Female Clients

Alma
Aguilar

WOD: 5:00 PM

1 x 4 @ 120 lbs