The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

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

Deadlift (6@70% x 4 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

20 DB Walking lunges 30/20

10 DB Push Press 30/20

250m Row

Metcon (AMRAP – Rounds and Reps)

SPORT

15min AMRAP

16 Back Rack reverse lunges 95/65 (from the floor)

10 DB Push press 50/30

250m Row

The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

then 2 rounds

10+10 reach and pull grass

10+10 side lunge

10 kb rdl

10 walking lunges

Strength

Back Squat (6@70% x 4)

Metcon

Metcon (Time)

LIFE

3 Rounds

15 Burpees

20 Ring Rows

25 Air Squats

Metcon (Time)

SPORT

3 Rounds

10 Burpee Box jump 24/20

15 pullups

25 air squats

The Cell Gym – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

Bear Crawl 1x

10 Speed toe touches

Partner Hang Stretch

Metcon

Metcon (Time)

Team Zeus:

in teams of 2, one working at a time:

5 Rounds for time:

30 wallballs 20/14

30 SDLHP 75/55

30 box jump 20″

30 Push Press 75/55

30 calorie row

30 pushups

10 Back Squats (bodyweight)

The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Front Squat (4×8)

Metcon

Metcon (Time)

LIFE

For Time:

800m Run

Then:

4 rounds

10 air squats

10 box jumps 20/12

10 dips on box

then:

1000m Row

Metcon (Time)

SPORT

1000m Row

Then:

4 Rounds

10 KB squats 55/35 (hold in front of chest)

10 Box Jumps 24/20

10 Ring Dips

Then:

800m Run

The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

skip

8+8 Toy Solider

8+8 1 leg floor touch

bear crawl

5 chin ups stict

5 pull-ups strict

1 min couch stretch

Strength

Bench Press (4×8 reps)

Metcon

Metcon (Time)

LIFE

10 Rounds

15 Wallballs 20/12

20 situps

60 single jump rope

Metcon (Time)

SPORT

10 Rounds

15 Wallballs 20/14

20 situps

30 Double unders

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

Strength

Pendlay Row (supinated 5×6 reps getting heavier)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

4x 6 min AMRAP with 2 min rest in-between: (one score)

6 Power Snatch 65/45

12 walking lunges

18 KB Deadlift 55/35

(score will be cumulative from all 4 rounds)

Metcon (AMRAP – Rounds and Reps)

SPORT

4x 6 min AMRAP with 2 min rest in between:

6 Power Snatch 95/65

12 jumping lunges

18 KB deadlift 70/55

(score will be a cumulative from all 4 rounds)

The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Back Squat (4×8 reps)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

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 (4×8 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

80m Farmer Carry 55/35

10 Burpees

400m Run

25 KB Swings 55/35

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

Deck of Cards

Slam ball

floor wipers

SA KB Press

SA KB Row

Thrusters

Box jumps 24/20

Med Ball Clean 20/14

Long Levers

Rest

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)

10 supermans

10 air squats

10+10 banded side walks

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Clean Pull (10 min EMOM 2 reps each minute)

start at 70% of clean max and work to a moderate-heavy double. Stay at that weight to finish emom. remember to keep your bum down and chest up, this is not a deadlift.

Metcon

Metcon (Time)

LIFE

4 Rounds

12 walking lunges with DB 30/20

6 devil press 25/15

400m run

Metcon (Time)

SPORT

4 Rounds

12 barbell front rack walking lunges 95/65 (from the floor)

6 devil press 30/20

400m Run