Public Whiteboard

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Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 12.10.18

Warm-up

Arms and legs warm up

25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups

Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch

Strength

Shoulder Press (4x8 reps)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

30min AMRAP
80m Farmer Carry 55/35
10 Burpees
400m Run
25 KB Swings 55/35

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

Whiteboard:

Monday, December 10, 2018

Male Clients

1

Ben
Skinner

5:30 AM WOD

4 x 8 @ 115 lbs

2

Jeremiah
Thorne

7:00 PM Open Gym/ WOD

1 x 8 @ 105 lbs

3

Brandon
Walters

5:30 AM WOD

4 x 8 @ 95 lbs

4

TYLER
SWAPP

5:30 AM WOD

1 x 8 @ 85 lbs

5

Michael
Lujan

8:30 AM WOD (Daycare)

4 x 8 @ 55 lbs

Female Clients

1

Private

5:30 AM WOD

1 x 8 @ 67 lbs

2

Maralyn
Nava

5:30 AM WOD

4 x 8 @ 60 lbs

3

Private

5:30 AM WOD

1 x 8 @ 55 lbs

3

Ashley
Nelson

8:30 AM WOD (Daycare)

1 x 8 @ 55 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 8 @ 55 lbs

3 x8@50lb

3

jennifer
Loya

7:00 PM Open Gym/ WOD

1 x 8 @ 55 lbs

4

Amy
Skinner

5:30 AM WOD

4 x 8 @ 50 lbs

5

Melanie
Bloomfield

8:30 AM WOD (Daycare)

4 x 8 @ 45 lbs

5

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 8 @ 45 lbs