The Cell Gym – WOD
Strength
Back Squat (5@65%, 4@75%, 3@85%, 2@95%, 1@? 3x)
Metcon
Metcon (Time)
E2MO2M for 10 min
50 double unders
10 pushups
10 situps
E2MO2M for 10 min
50 double unders
10 pushups
10 situps
LIFE
3.6.9.6.3
Power Clean 95/65
Hanging Knee raises
Rest 2 min
3.6.9.6.3
Power Clean 95/65
Hanging knee raises
Score includes rest.
SPORT
3.6.9.6.3
Power Clean 135/95
T2B
Rest 2 min
3.6.9.6.3
Power Clean 135/95
T2B
score includes rest.
the last 3 singles are left blank for the individual athlete to determine how heavy they feel they can go. This is an opportunity to test strength.
LIFE
12 min AMRAP
10 KB Front Squats 55/35
8 jumping lunges (1 is 1)
6 DB Push Press 40/30
SPORT
12 min AMRAP
7 back squat 115/75
6 box jump 24/20
5 HSPU
For Time, with a partner:
5000m Row
50 Front Squats 125/85 rx+135/95
60 Box jumps 24/20 rx+30/24
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.
LIFE
6 Rounds
15 seated banded lat pulldowns (one band tied to pullup bar and sit on ground, pull to chest)
25 KB Swings 55/35
Cash in OR Cash out:
750 m row
* choose to do row before OR after workout.
SPORT
6 Rounds
3 Rope climbs (must touch board above rope)
25 KB Swings 70/55
Cash in OR Cash Out:
30 cal assault bike
*choose to do cal bike before OR after workout.
LIFE
5 Rounds
10 pushups
20 situps
30 air squats
200 run
SPORT
5 Rounds
12 Hand release pushups
12 toes to bar
20 jumping lunges
250 m row
perform today’s strength as a couplet. resting after the DB row.
pick a moderatley heavy weight and stick with it for 4 rounds
pick a dumbbell that is heavy and complete 6 reps each arm
LIFE
12 min AMRAP
10 DB Thrusters 30/20
6 burpees
10 Ring Rows
SPORT
12 min AMRAP
8 Thrusters 95/65
6 burpees
8 pullups
8 min EMOM
2 reps of Shoulder Press @70% followed immediately by 2 reps of push press followed immediately by 2 reps push jerk, all same weight.
LIFE
21.15.9
KB deadlift 70/55
box jump 24/20
*goal is to be sub 12 min.
SPORT
21.15.9
Deadlift
Step ups 24/20
Men’s weight 135, 185, 225
Women’s weight 95, 135, 155
* goal is to be sub 12 min.
LIFE
20 min EMOM
Even- 11 wall ball 14/12
Odd- Max Single jump rope
*score is cumulative jump rope
SPORT
20 min EMOM
Even- 13 wall balls 20/14
Odd- Max Double Unders
*score is cumulative double unders
3 Rounds
Max Body weight bench
Max pullups
20 min AMRAP
Teams of 2
200m Run
8 Full cleans (sport 135/95) (life 95/65) (teen 75/55)
10 Toes to Bar (sport t2b) (life hanging knee raises) (teen t2b)
*One member works the other runs. When the teammate gets back from the run, switch and they will continue where teammate 1 left off. Continue this pattern until the clock runs out.
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