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

Front Squat (3 Pause front squat @60% 4x)

*Pause at the bottom of the front squat for 3 cts. then press out. Rest 1-1:30 between sets

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

The Cell Gym – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 1 length

Bear Crawl 1 length

Toy Solider 1 length

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Z Press (5.4.3.3.3)

Seated on the ground strict shoulder press from in front
*Can be done with barbell or Dumbbell. Remember to keep belly button in and chest up.

Pendlay Row (5.4.3.3.3)

*Supinated grip. Start with weight on the ground. Return to floor each time. maintain tension in back.

*Alternate movements. ex. press then row then press, etc.

Metcon

Metcon (Time)

LIFE

4 Rounds

200m Run

15 jumping pullups

20 russian twists

15 air squats to medball

Metcon (Time)

SPORT

4 Rounds

250m row

10 strict Pullups

15 medball situps 20/14

10 Back squats 105/75

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

Snatch Balance (10 min EMOM 3 snatch balance + 1 OVH squat)

Getting Heavier

*This is more about being quick under the bar, and less about how much weight you can lift. Be impressive with speed.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

60 Single unders

20 Alternating Single Arm KB Swing 35/25

100m SA DB Carry Overhead (db held over head 25/15

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

20 Double Unders

20 Alternating Single Arm KB Swing 55/35

10 Walking lunges with Single Dumbbell over head (one arm) 40/25

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 (7@60%, 6@70%, 5@80% 2x)

Metcon

Metcon (3 Rounds for time)

LIFE

3 rounds for time (3 separate time scores):

500m row SPRINT

30 walking lunges

Rest 2 min (score is 3 separate times)

Metcon (3 Rounds for time)

SPORT

3 Rounds for time (3 separate time scores)

30 Cal Assault bike SPRINT

30 foot Hand Stand walk (5 stall mats long)

Rest 2 min

Challenge

Farmer’s Carry (400m Farmer Carry for weight)

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

Shoulder Press (7@60%, 6@70%, 5@80% 2x)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2

DB Thrusters 30/20

Burpee Box Jump 20/16

Metcon (Time)

SPORT

10.8.6.4.2

Power Clean + Push Press 125/85

Burpee Box Jump 24/20

The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Metcon

Metcon (Time)

For Time:

“Team TJ”

10 Bench presses, 185/135

10 Strict pullups

Max Thrusters, 95/65 RX+135/95

Repeat triplet until you have completed 100 thrusters.

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

Front Squat (6@60%, 5@80%, 4@85%, 4@85%)

Metcon

24 Day Challenge Baseline (Time)

For time:

Run 200m then:

15-12-9 of –

Deadlift (m:185lb,w:125lb)

Med Ball Ab-Mat Sit-ups (m20lb,w:14lb)

Run 200m

5 rounds of –

5 Pull-ups

10 Push-ups

15 Squats

Then:

Run 200m

Challenge

Max Toes to Bar in 2 min (AMRAP – Reps)

Max Toes to Bar in 2 min

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

Alternate the movements for 4 rounds

Weighted Pull-ups (3.3.3.3)

Pendlay Row (3.3.3.3)

Metcon

Metcon (Time)

LIFE

21.15.9

box jump over 20/16″

Power Snatch 65/45

Metcon (Time)

SPORT

21.15.19

Box Jump Over 24/20

Power Snatch 95/65

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

Deadlift (6@70%, 5@80%, 4@85%, 4@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

8 dips on 2 boxes

12 DB Cleans 30/20

100 Single Unders

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8 Ring Dips

8 Clean 115/75

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

Shoulder Press (6@70%, 6@75%, 5@80%, 5@85%)

Metcon

Metcon (Time)

LIFE

4 Rounds

30 KB Swings 35/25

20 KB Lunges 35/25

8+8 KB Shoulder press 35/25

400m Run

Metcon (Time)

SPORT

4 Rounds

30 KB Swings 55/35

12 Front Rack walking lunges 95/65

10 Push Press 95/65

400m Run

*From the floor