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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 11.5.19

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

Shoulder Press (2@90% 4x)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
200m Run
10 DB Power Clean 30/20
8 Burpees
15 KB Deadlift 70/55

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
200m Run
8 Power Clean 95/65
8 Burpees
12 Deadlifts 95/65

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

Whiteboard:

Tuesday, November 05, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

3 x 2 @ 165 lbs

2

Austin
Sunderland

500 PM WOD

4 x 2 @ 155 lbs

2

Jeremiah
Thorne

5:30 AM WOD

4 x 2 @ 155 lbs

3

Jeff
Cooper

5:30 AM WOD

1 x 2 @ 115 lbs

4

Noah
Nelson

500 PM WOD

1 x 2 @ 100 lbs

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

4 x 2 @ 70 lbs

2

Amy
Skinner

5:30 AM WOD

4 x 2 @ 65 lbs

3

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 2 @ 60 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

5 x 5 @ 45 lbs

Easy weight

4

Theresa
Quinn

8:30 AM WOD (Daycare)

4 x 2 @ 45 lbs