The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Metcon

Metcon (Time)

LIFE

3 Rounds for time of:

12 Front Squats 95/65

15 Bar facing burpees

*Bar starts from the floor

Then:

Keep the clock running from part 1 and take until the 22:00 mark to build to a heavy 2 rep front Squat

*Use a rack

Front Squat

Metcon (Time)

SPORT

3 Rounds for time:

12 Back Squats 155/105

15 burpee box jump overs 24/20″

*bar starts on floor

Then:

Keep the clock running from part 1 and take until 22:00 mark to build to a heavy 2 rep back squat

*use rack

Back Squat

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

Metcon

Metcon (5 Rounds for reps)

SPORT

For max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata good mornings.

Rest 1 minute

Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats, good mornings

Women: 55-lb. presses and squats, good mornings

*Each round/movement is scored separately so count cumulative reps per movement.
Scaling

As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Metcon (5 Rounds for reps)

LIFE

For max reps at each station:

Tabata pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata hip extensions

Rest 1 minute

Tabata jumping back squats

Men: 45-lb. presses and squats

Women: 35-lb. presses and squats

As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Shoulder Press (6@70% 4x)

Metcon

Metcon (AMRAP – Rounds)

LIFE

Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 wallballs, 62 single unders, round 3:24 kb swings, 14 wallballs, 64 singles unders, etc)

20 KB Swings 55/35

10 Wallballs 20/12

60 single unders

Metcon (AMRAP – Rounds)

SPORT

Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 wallballs, 32 single unders, round 3:24 kb swings, 14 wallballs, 34 singles unders, etc)

20 KB Swings 70/55

10 Wallballs 20/14

30 single unders

The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Deadlift (6@70% x 4 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

20 DB Walking lunges 30/20

10 DB Push Press 30/20

250m Row

Metcon (AMRAP – Rounds and Reps)

SPORT

15min AMRAP

16 Back Rack reverse lunges 95/65 (from the floor)

10 DB Push press 50/30

250m Row

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

Back Squat (6@70% x 4)

Metcon

Metcon (Time)

LIFE

3 Rounds

15 Burpees

20 Ring Rows

25 Air Squats

Metcon (Time)

SPORT

3 Rounds

10 Burpee Box jump 24/20

15 pullups

25 air squats

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

Metcon

Metcon (Time)

“12 Days of Christmas”

Just like the Christmas carol you complete the next movement and repeat all of the previous movements.

1 Handstand

2 Box Jumps 30″/24″

3 Dumbbell Squat Clean (Heavy)

4 KB Swings 55/35#

5 Push-ups

6 Double Unders

7 Deadlifts 185/95#

8 Russian Lunges

9 Toes to Bar

10 Hand release push ups

11 Burpees

12 Man Makers

The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Shoulder Press (5@75%, 3@85%, 2@90% 3x)

Metcon

Metcon (Time)

LIFE

6 Rounds

8 Dead lift 95/55

8 DB Push Press 30/20

10 Situps

Metcon (Time)

SPORT

6 Rounds

8 Deadlift 125/75

6 HSPU

10 situps

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

For Time:

10.8.6.4.2

OVH Squat 95/65

*200m run after each set

Then:

50/40 pushups

40 medball situps 20/14

30 Power snatch

20 Front squats

10 shoulder-to-overhead

Then:

2.4.6.8.10

Thrusters

*200m row after each set

RX: as written

RX+: 135/95

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

Metcon

Deadlift (4@75%, 3@85%, 2@90% 3x)

Strength

Metcon (Time)

800m run

then:

10 rounds

5 wallball 20/14

3 power cleans 115/75

1 bar muscle up (modify with 2 jumping chest to bar pull-ups)

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Back Squat (5@75%, 4@85% 3x)

Metcon

Metcon (Time)

LIFE

4 Rounds

15 Dips on box

10 Box Jump 24/20

20 KB Swings 55/35

200m Run

Metcon (Time)

SPORT

4 Rounds

10 Stationary Dips

8 Box jumps 30/24

20 KB Swings 70/55

Run 200m