The Cell Gym – WOD

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Metcon

Metcon (Time)

For Time:

750m row

30 KB Swings

500m Row

20 Power Cleans 95/65

250m Row

10 Dips

250m Row

20 Power Cleans

500m Row

30 KB Swings

750m Row

The Cell Gym – WOD

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Strength

LIFE Workout

Metcon (Time)

21.18.15.12.9.6.3

KB Front Squats 55/35

KB Deadlift 70/55

SPORT Workout

Metcon (Time)

21.18.15.12.9.6.3

Wallballs 20/14

Deadlifts 135/95

HOME Workout

Metcon (Time)

21.18.15.12.9.6.3

goblet squat

DB RDL

The Cell Gym – WOD

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Strength

Snatch Balance (5.5.4.3.2.2.2)

getting heavier and working on dropping quickly into the bottom position.

LIFE Workout

Metcon (Time)

21.18.15.12.9.6.3

KB Front Squats 55/35

KB Deadlift 70/55

SPORT Workout

“Dead Wall” (Time)

21.18.15.12.9.6.3

Wallballs 20/14

Deadlifts 135/95

HOME Workout

Metcon (Time)

21.18.15.12.9.6.3

goblet squat

DB RDL

The Cell Gym – WOD

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Strength

Shoulder Press (5@65%, 5@75%, 3@85% -3x)

LIFE Workout

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The Cell Gym – WOD

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Strength

Shoulder Press (5@65%, 5@75%, 3@85% -3x)

LIFE Workout

Metcon (Time)

400m Run

30 box jump overs

200m Run

30 hanging knee raises

200m Run

30 sit ups

400m Run

SPORT Workout

Metcon (Time)

400m Run

30 box jump overs 24/20

200m Run

20 T2B

200m Run

30 medball situps 20/14

400m Run

HOME Workout

Metcon (Time)

2:00 min run

20 burpees

1:00 min run

30 leg raises

1:00 min run

30 tricep dips

2:00 min run

Challenge

Max Bar Hang (Time)

Hold on tight!

The Cell Gym – WOD

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Strength

Bench Press (5@65%, 5@75%, 3@85%-3x)

Pendlay Row (5 sets of 5 @80%)

LIFE Workout

Metcon (AMRAP – Rounds)

E2MO2M 16 min

10 DB Thrusters 30/20

10 Ring Rows

5 Burpees
8 Rounds

SPORT Workout

Metcon (AMRAP – Rounds and Reps)

E2MO2M 16 min

6 Power Snatch 115/75

10 Pullups

5 Burpees
8 Rounds

HOME Workout

Metcon (AMRAP – Rounds)

E2MO2M for 16 min

10 DB Thrusters

10 Pushups

5 Burpees

The Cell Gym – WOD

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Strength

Deadlift (5@65%, 5@75%, 3@85%-3x)

LIFE Workout

Metcon (Time)

4 Rounds

20 walking lunges

10 Box jumps

150 Single jumps

SPORT Workout

Metcon (Time)

4 Rounds

12 Back Squats 95/65

8 Box jumps 30/24

50 Double Unders

HOME Workout

Metcon (Time)

6 Rounds

10 jumping squats

20 walking lunges

2:00 min run

The Cell Gym – WOD

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Strength

Deadlift (5@65%, 5@75%, 3@85%-3x)

LIFE Workout

Metcon (Time)

4 Rounds

20 walking lunges

10 Box jumps

150 Single jumps

SPORT Workout

Metcon (Time)

4 Rounds

12 Back Squats 95/65 rx+ 115/85

6 Box jumps 24/20 rx+ 30/24

50 Double Unders

HOME Workout

Metcon (Time)

6 Rounds

10 jumping squats

20 walking lunges

2:00 min run

The Cell Gym – WOD

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Strength

Front Squat (5@65%, 5@75%, 3@85%-3x)

LIFE Workout

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 pushups

15 situps

20 KB Swings 55/35

15 Medball Cleans 20/14

SPORT Workout

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 dips

8 Power Cleans 125/95

12 situps

250m Row

HOME Workout

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 tricep dips

20 situps

30 DB swings

1:00 jump rope

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Samson Lunge

5/5 Moose Antlers

10 Scorpion Stretch

2-3 ROUNDS (3 min max)

5 Double DB Sumo DL

5 DBL DB Bicep Curl to Press

5 Push Up to Down Dog

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

10/8 Cal. Bike

10 Alt. DB Snatch

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

:30 Sprint (40 Mountain Climbers)

10 Backpack Ground to Overhead

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)