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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 9.23.19

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

Front Squat (10 min EMOM 3@80-85%)

Front Squat

Metcon

Metcon (Time)

LIFE
3 Rounds
500m Row
10 DB Power Clean 30/20
8 Box Jump 24/20

Metcon (Time)

SPORT
3 Rounds
500m Row
10 BB Power Clean 95/65
8 Box Jumps 30/24

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

Whiteboard:

Monday, September 20, 2021

Male Clients

1

Chris
Davis

WOD: 5:00 PM

10 x 3 @ 185 lbs

2

Tim
Schomaker

WOD 5:30am

10 x 3 @ 155 lbs

3

Brett
McAvoy

WOD 5:30am

10 x 3 @ 135 lbs

3

KC
Burkholder

WOD 5:30am

10 x 3 @ 135 lbs

4

Greg
Gosper

WOD: 5:00 PM

10 x 3 @ 120 lbs

5

Lee
Nix

WOD 6:00 pm

10 x 3 @ 115 lbs

6

Greg
Skidmore

WOD 5:30am

10 x 3 @ 105 lbs

7

Travis
Sibley

WOD 5:30am

10 x 3 @ 45 lbs

8

Brandon
Walters

WOD 5:30am

7 x 3 @ 225 lbs

3x3 at 205

8

Butch
Leckey

WOD 6:00 pm

3 x 3 @ 195 lbs

7 at 145

8

Ben
Skinner

WOD 5:30am

1 x 3 @ 205 lbs

9 @ 185

Female Clients

1

Courtney
Davis

WOD: 5:00 PM

10 x 3 @ 125 lbs

1

Laura
Peterson

WOD: 8:45 AM

10 x 3 @ 125 lbs

2

Alma
Aguilar

WOD: 5:00 PM

10 x 3 @ 115 lbs

3

Stephanie
Nix

WOD 6:00 pm

10 x 3 @ 105 lbs

4

Alva
Lopez

WOD: 8:45 AM

10 x 3 @ 95 lbs

Back squats

4

Sara
Villa

WOD: 5:00 PM

10 x 3 @ 95 lbs

5

Allie
Quent

WOD: 5:00 PM

10 x 3 @ 85 lbs

6

Kami
Giles

WOD: 5:00 PM

10 x 3 @ 65 lbs

7

Jodee
Brinkerhoff

WOD: 8:45 AM

10 x 3 @ 45 lbs

8

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 3 @ 115 lbs

6 x3 @ 105