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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 9.18.19

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (3.3.3.3.@ 85%)

Bench Press

Metcon

Metcon (Time)

LIFE
10.8.6.4.2
DB Thruster 30/20
Seated PVC Pulldown
200m run

Metcon (Time)

SPORT
10.8.6.4.2
Thruster 95/65
Pullups
200m run

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

Whiteboard:

Wednesday, September 14, 2022

Male Clients

1

Grif
Hiatt

WOD 5:30am

2 x 3 @ 275 lbs

2

Tim
Schomaker

WOD 5:30am

4 x 3 @ 205 lbs

Correct weight. Set 2, changed to 215 - could barely do 3. Switch...

2

Travis
Sibley

WOD 5:30am

4 x 3 @ 205 lbs

3

KC
Burkholder

WOD 5:30am

1 x 3 @ 185 lbs

2x3@155lbs, 1x3@175lbs

4

Greg
Gosper

Open Gym 6:00 pm

4 x 3 @ 165 lbs

5

Ryan
Boyer

WOD 5:30am

4 x 3 @ 140 lbs

Last set was 155 - 3rd rep with help from spotter

Female Clients

1

Alma
Aguilar

WOD: 5:00 PM

4 x 3 @ 105 lbs

2

Patti
Rowley

WOD: 5:00 PM

4 x 3 @ 80 lbs