The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

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

10+10 standing glute kickback

10 supermans

stretch

Strength

Deadlift (5.3.2.2.2.2)

getting heavier

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.12

hand release pushups on knees or with band

wallballs 14#

ring rows feet on box

KB RDL 70/55

Metcon (Time)

SPORT

2.4.6.8.10.12

hand release pushups

wallballs 20#

pullups

Barbell RDL 95/65

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 (10 min EMOM 3@80-85%)

Metcon

Metcon (Time)

LIFE

3 Rounds

500m Row

10 DB Power Clean 30/20

8 Box Jump 24/20

Metcon (Time)

SPORT

3 Rounds

500m Row

10 BB Power Clean 95/65

8 Box Jumps 30/24

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

2:00 jump rope

15 squats

15 pushups

15 situps

15 pushups

10 ring rows

10 speed toe touches

10 peeing dogs

5 down dog/5 up dog

1 min couch stretch

For time:

In teams of 2 complete: (one person works at a time)

60 box jumps

Each person runs 200m (one at a time, must tag partner)

60 kb swings 55/35

Each person runs 200m

60 situps

Each person runs 200m

60 pushups

Each person runs 200m

60 deadlifts 185/115

Team runs 800m (together)

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

Bench Press (5.5.4.3.3.2.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

6+6 alt db snatch

90 single jump rope

10 situps

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

6 snatch 115/75

30 Double Unders

10 situps

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

Deadlift (5@50%, 4@60%, 3@70%, 1@80%.3x)

Metcon

Metcon (Weight)

8 min EMOM

Even-10 strict press (pick a weight and stick with it the whole emom)

Odd-8-10 pushups
Rest 3 min

Metcon (Weight)

8 min EMOM

Even-6+6 back rack lunges barbell (pick a weight and stick with it)

Odd-8-10 back squat (same weight as lunges)

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

Front Squat (5@50%, 4@60%, 3@70%, 2@80% 3x)

Metcon

HALF DT- LIFE (Time)

DT

5 Rounds

6 deadlifts 95/65

5 power Cleans 95/65

3 Push Press 95/65

Half DT – SPORT (Time)

5 Rounds

6 Deadlift 155/105

5 Hang Power Clean 155/105

3 Push Jerks 155/105

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

200m Run

20m bum kickers

20m walking lunges

20 arm circles forward

20 arm circles backward

10 toe touches

200m run

Strength

Pendlay Row (5.5.5.5)

prone grip

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

8 pullups

20 KB Swings 55/35

8 stationary dips

20 KB strait leg Deadlift

REST 3 min

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

8 pullups

20 KB Swings 55/35

8 stationary dips

20 KB straight leg dead lift

Challenge

Metcon (5 Rounds for time)

5x100m Run

-Sprint down, walk back. Blue line to blue line

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

400m run

medball partner

-10 ea toss ball forward

-10 ea toss ball right side

-10 ea toss ball left side

15 air squats

10 pushups

10+10 lunge and twist

30 wall sit

30 sec ea side figure four stretch

200m run

Strength

Z Press (5.3.2.2.2)

Seated on the ground strict shoulder press from in front

Metcon

Medball Madness (Time)

For time:

5 Rounds

15 Wallballs 20/14

15 Medball Cleans 20/14

20 walking lunges with medball 20/14

10 medball slams 20/14

200m medball run 20/14

Challenge

1000m Row (Time)

Max Effort 1000m Row

The Cell Gym – WOD

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Metcon

Always Remembered (Time)

Teams of 2, For Time:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

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

Strength

This couplet will be done together for time. Starting with bench press then immediately moving on to hand release pushups. Score weight in bench press and total time for this quick strength section under the pushups.

Bench Press (30 @ 60%)

Metcon (Time)

30 Hand Release Pushups

Metcon

Metcon (Time)

For Time:

800m Run

75 air squats

100 Kb swings 55/35

75 situps (no touch above head)

800m run

Scaling option:

400m Run

50 air squats

50 kb swings 35/25

50 situps (no touch above head)

400m run