The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

Teams of 3

5 Min AMRAP

4-Devils Press

8-Box Jump Overs

One person Working at a time

Right Into:

50 Calorie Row

Partner 2 – Dumbbell Farmers Carry Hold (50/30)

40 Dumbbell Front Squats (50/30)

Partner 2 – Static Bar Hang

30 Toes to Bar

Partner 2 – Front Rack Hold (50/30)

40 Burpees over Rower

30 Toes to Bar

Partner 2 – Front Rack Hold (50/30)

40 Dumbbell Front Squats (50/30)

Partner 2 – Static Bar Hang

50 Calorie Row

Partner 2 – Dumbbell Farmers Carry Hold (50/30)

The Cell Gym – WOD

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Strength

Deadlift (7@65%, 5@75%, 3@85%, 1+@95%)

Metcon (Time)

LIFE

40 man makers 30/20

*every minute complete 5 hanging knee raises.

Metcon (Time)

SPORT

40 Bear Complexes 95/65

*every minute complete 5 Toes to Bar

-one complex is power clean, front squat, shoulder press, back squat, shoulder press.

The Cell Gym – WOD

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Strength

Overhead Squat (3.3.3.3.3)

getting heavier

Metcon

Metcon (Time)

LIFE

5 rounds

6 devils press 30/20

150 single jump rope

12 air squats

Metcon (Time)

SPORT

5 Rounds

6 Devils press 50/30

40 double unders

8 front squats 95/65

The Cell Gym – WOD

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Strength

Bench Press (7@65%, 5@75%, 3@85%, 1+@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 deadlift 95/65

15 KB Swings 55/35

20 situps

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

10 deadlift 135/95

15 KB Swings 70/55

20 situps

The Cell Gym – WOD

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Strength

Shoulder Press (7@65%, 5@75%, 3@85%, 1+@95%)

Metcon

Metcon (Time)

LIFE

4 Rounds

10 Medball Clean 30/20

8 dips on dip station

6 Box jump 20/16

250 M Row

Metcon (Time)

SPORT

4 Rounds

10 Power Clean 135/95

8 ring dips

6 box jumps 24/20

250 m Row

The Cell Gym – WOD

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Strength

Back Squat (7@65%, 5@75%, 3@85%, 1+@95%)

Metcon

LIfe Burpee fran (Time)

LIFE

Burpee Fran

21.15.9

DB Thrusters to a ball 30/20

toe pullups

burpees

SPORT Burpee Fran (Time)

SPORT

21.15.9

Thruster 95/65

Pullups

Burpees

The Cell Gym – WOD

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Metcon

Metcon (Time)

Teams of 2 Complete:

2 Rounds

40 back squats 95/65 RX+ 135/95

1500m Row

40 Power Cleans 95/65 RX+ 135/95

1000m Row

40 S2OH 95/65 RX+135/95

750m Row

40 Pullups

500m Row

40 Box Jumps 24/20 RX+ 30/24

*team works in “you go, I go”

*weights taken from floor

The Cell Gym – WOD

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Strength

Shoulder Press (4@70%, 3@80%, 2@90% 3x)

Metcon

Metcon (Time)

Buy in:

1000m Row

Then:

10 min to establish a 1 RM in

Clean (full squat)

Then:

Buy out:

800m Run
* if needed can swap run for row and vice versa.

The Cell Gym – WOD

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Strength

Pendlay Row (3.3.3.3 getting heavier)

Metcon

Metcon (AMRAP – Reps)

30 min EMOM

min 1: 8-10 hand release pushups

min 2: 5-8 T2B (scale with 30 sec bar hang)

min 3: 10-15 wallballs 20/14

* remember each minute should be about 30-40 sec of work with 20-30 sec rest.

*Keep work consistent. Manage fatigue and keep range of motion.

*Count up total reps for score

The Cell Gym – WOD

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Strength

Back Squat (4@70%, 3@80%, 2@90% 3x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

AMRAP 15 MIN

4 Snatch 65/45

12 jumping lunges

6 Burpees

10 straight arm lat pull down

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

5 snatch 95/65

10 OVH walking lunges

5 burpee over bar

1 rope climb