The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

Bruce’s Bday WOD

Teams of 2 for time

400 m run

40 wall balls

500 m row

40 power cleans 95/65

40 cals assult bike

40 pull ups

40 cals bike

40 deadlifts 95/65

400 m run

40 push ups

500 m row

40 box jumps

40 cals bike

40 kB swings 70/35

400 m run

40 toes to bar

500 m row

40 over head squats 95/65

40 cals bike

40 hang snatch 95/65

400 m run

40 push press 95/65

40 cals bike

40 sumo deadlift high pull 95/65

400 m run

40 burpees

40 cals bike

400 m run

The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Strength

Snatch Balance (5.5.5.5 getting heavier)

Metcon

Metcon (Time)

LIFE

4 Rounds for Time:

10 DB Power Cleans 30/20

10+10 Banded Pull and rotate

30 Kettlebell swings 55/35

Metcon (Time)

SPORT

4 Rounds for Time:

10 Thrusters 95/65

3 Rope Climbs

20 Kettlebell swings 70/55

The Cell Gym – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Pull and Push

3 rounds NFT:

3 weighted pull-ups

8 Pendlay row

* weights should be heavy

**scale with 3 eccentric pull-ups

and DB Row

***score will be weight used in Pendlay row

Metcon

Metcon (Time)

Life

Cash in: 1000m Row

Then:

21.18.15.12

DB press 30/20

Box jump 20″

Cash out: 400m Run

Metcon (Time)

Sport

Cash in: 400m Run

Then:

21.18.15.12

HSPU

Box Jump 24/20

Cash out: 1000m row

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)

12 Ring Rows

12 air squats

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Clean (12 min Emom 2 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport

9 min AMRAP

12 DB snatch 50/30#

30 Double unders

15 situps

Metcon (AMRAP – Rounds and Reps)

Life

9 min AMRAP

12 DB Snatch 30/20#

90 Single unders

15 situps

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

Deadlift (3.3.3.3 @ 80%)

Metcon

Metcon (Time)

Life

4 Rounds

250m Row

20 air squats

10 Burpees

12 Ring Rows

Metcon (Time)

Sport

4 rounds

250m Row

10 Back Squats 95/65*

10 Burpees

10 Pullups

Weight is taken from the floor.

The Cell Gym – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Front Squat (3.3.3.3 @80%)

Metcon

Metcon (AMRAP – Rounds)

Life (a choice for people who training to be fit for life)

15 min AMRAP

10 DB Push Press 30/20

20 walking lunges

200m Run

Metcon (AMRAP – Rounds and Reps)

Sport (a choice for people who want to train for sport)

15 min AMRAP

10 Push Press 95/65#

12 OVH Lunges 95/65#

400m Run

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

Teams of 2

Buy in

2k row buy in

50 over head squats 115/85

40 burpees

50 power cleans 135/105

40 burpees

50 deadlifts 275/185

40 burpees

50 wall balls 20/14

40 burpees

2k row

The Cell Gym – WOD

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Warm-up

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

400m Run

Then:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Pendlay Row (5.5.5.5)

supinated grip.

Banded Face Pull (max reps after each set of pendlay row. )

Metcon

Metcon (AMRAP – Rounds)

SPORT

20 min EMOM

Even-15 wallballs 20/14

Odd-30 DU

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even-12 wallballs 20/12

Odd-40 sec of single jump rope

The Cell Gym – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Bear Crawl

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Overhead Squat (10 min EMOM 2 reps each minute)

getting heavier, working to squatting past parallel

Metcon

Metcon (Time)

LIFE

9.7.5

Ring Rows (challenge yourself, try feet on box)

Dips

Power Snatch 75/55

Metcon (Time)

SPORT

9.7.5

Bar Muscle Up

Power Snatch 95/65

*modify with jumping bar muscle up.

The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Shoulder Press (4@65%, 3@75%, 2@85% 3x)

add 5% to your 1 RM, if you haven’t in a while.

Metcon

Metcon (Time)

LIFE

4 Rounds

10 KB Front Squats 55/35

20 KB burpees (perform burpee then raise KB overhead)

30 KB RDL

40 KB Swings

Metcon (Time)

SPORT

4 Rounds

10 KB Front Squats 70/55

20 KB burpees

30 KB RDL

40 KB Swings