The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Metcon

Metcon (Time)

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Partner WOD

One partner works at a time.

You go/I go Style.

Each partner will do 30-20-10

Both partners run st the same time

Break at 30-20-and 10

30-20-10

KBS

Sit ups

200-400 m run

30-20-10

Wall ball

Push ups

200-400 m run

30-20-10

Cal row

Goblet squats

200-400 m run

30-20-10

DB lunges on shoulder

DB push press

200-400 m run

Challenge

Back Squat Sally up/Down 45# bar bell or air squats

The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Shoulder Press (3×8 @ 60-70%)

Metcon

Metcon (Time)

LIFE

4 Rounds

8 DB Power Cleans 50/30

15 Ring Rows

100 Single Unders

Metcon (Time)

SPORT

4 Rounds

8 Power Cleans 95/65

10 Pullups

50 Double Unders

The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Deadlift (3×10 @ 60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

8 min AMRAP

15 DB Thrusters 30/20

8 burpees

Metcon (AMRAP – Rounds and Reps)

SPORT

8 min AMRAP

15 Thrusters 95/65

8 burpee over bar

The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Strength

Push Press (5.3.2.2.2)

Metcon

Metcon (Time)

5 Rounds for time

25 Wallballs 20/12

15 pushups

250m Row

The Cell Gym – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

12 Ring Rows

12 air squats

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Bench Press (3×10 @ 60-70%)

Metcon

Metcon (Time)

LIFE

21.15.9

KB Deadlift 70/55

Box Jump 24/20

sit-ups

Metcon (Time)

SPORT

21.15.9

Deadlift 225/155

Box Jumps 30/24

Sit-ups

The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Front Squat (3×10@60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 Min AMRAP

16 DB walking lunges 30/20

10 DB Push Press 30/20

400m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

16 Back Rack lunges 95/65

8 HSPU

400m Run

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

In teams of 2:

3 Rounds for time:

40 medball situps (you go, I go, trading medball 14/12)

50 cal assault bike

60 deadlift 155/95 (only one at a time)

70 push press 45 (only one at a time)

6×100 m medball run (partners take turns running 100m at a time, trading off with the medball 14/12)

The Cell Gym – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

even-6 DB hang cleans 30/20

odd-10 ring rows

Metcon (Weight)

SPORT

20 min EMOM

even-3 clean @ 70%

odd- 6 chest to bar

The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Weighted Pull-ups (3.3.3.3.3)

LIFE OPtion:

ring row with feet on box. Hold at the top of the row for 2 sec.

same rep scheme 3.3.3.3.3

Metcon

Metcon (Time)

20.17.14.11.8.5.2

Box jump 24/20

situps

KB Swings 55/35

The Cell Gym – WOD

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Warm-up

Snatch warmup (No Measure)

Run 400m

10 pvc pullovers

10 presses with bar or pvc behind the neck in snatch grip

10 overhead squats

10 snatch balance

10 snatch pulls

10 high pulls

10 muscle snatch

10 power snatch

10 full snatch

stretch

Strength

Shoulder Press (3.2.1.1.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

8+8 SA DB Snatch 50/30

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

12 AMRAP

6 Snatch 95/65

200m Run