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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 12.19.19

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

Back Squat (5@75%, 4@85% 3x)

Back Squat

Metcon

Metcon (Time)

LIFE
4 Rounds
15 Dips on box
10 Box Jump 24/20
20 KB Swings 55/35
200m Run

Metcon (Time)

SPORT
4 Rounds
10 Stationary Dips
8 Box jumps 30/24
20 KB Swings 70/55
Run 200m

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

Whiteboard:

Thursday, December 19, 2019

Male Clients

1

Butch
Leckey

Open Gym: 6:00 PM

3 x 4 @ 345 lbs

2

Michael
Lujan

8:30 AM WOD (Daycare)

3 x 4 @ 125 lbs

3

Ben
Skinner

5:30 AM WOD

3 x 3 @ 275 lbs

3

Tim
Schomaker

5:30 AM WOD

1 x 1 @ 225 lbs

Also, 185 - 2 sets of 4 reps, also, 5 reps of 135.

Female Clients

1

Annette
Page

WOD: 5:00 PM

3 x 4 @ 125 lbs

2

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

2

Brooke
Woods

5:30 AM WOD

1 x 3 @ 105 lbs

2

Lindie
Rowley

8:30 AM WOD (Daycare)

1 x 1 @ 165 lbs