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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 10.21.19

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

Shoulder Press (5@80% 4x)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 Min AMRAP
10 hanging knee raises
20 sec plank
200m Run

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
6 Toes to Bar
10 pushups on rings
200m Run

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

Whiteboard:

Monday, October 21, 2019

Male Clients

1

Butch
Leckey

WOD

1 x 5 @ 165 lbs

2x155. 2x165

2

Ben
Skinner

5:30 AM WOD

1 x 5 @ 155 lbs

3 @ 140

3

Jeremiah
Thorne

5:30 PM WOD

4 x 5 @ 135 lbs

3

Nick
Herbert

8:30 AM WOD (Daycare)

4 x 5 @ 135 lbs

4

Brandon
Walters

5:30 AM WOD

4 x 5 @ 120 lbs

5

JD
(Roland) D ...

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

6

Tim
Schomaker

5:30 AM WOD

4 x 5 @ 95 lbs

7

Greg
Gosper

5:30 AM WOD

6 x 5 @ 85 lbs

8

Brad
Bosley

8:30 AM WOD (Daycare)

1 x 4 @ 135 lbs

8

Eric
Dixon

5:30 AM WOD

1 x 4 @ 85 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

2 x 5 @ 75 lbs

2

Amy
Skinner

5:30 AM WOD

4 x 5 @ 55 lbs

2

Patti
Rowley

5:30 PM WOD

4 x 5 @ 55 lbs

3

Nikki
Slaugh

5:30 AM WOD

4 x 5 @ 53 lbs

4

Melanie
Bloomfield

8:30 AM WOD (Daycare)

4 x 5 @ 50 lbs

5

Theresa
Quinn

5:30 AM WOD

4 x 5 @ 40 lbs

6

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

3 x 4 @ 50 lbs

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