The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

1 ROUND*

100m Run

:20 Top of Ring Row Hold or :20 DB Upright Rows

10 Bodyweight Good Mornings

Into…

1 ROUND

100m Run

10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111)

5/5 Single Arm KB or DB Sumo Deadlift

Into…

1 ROUND

100m Run

10 Ring Row or 10 DB Bent Over Row

10 Double KB or DB Sumo Deadlift

Workout – HOME

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

1:00 Run/Bike/Row/Burpees

15 Double DB Swing (outside of legs) OR Backpack Russian Swings

20 DB Bent Over Rows OR Backpack Bent Over Rows

(Score is Time Each Set)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Alt. V-Ups/Tuck-Ups

10 Side Plank Hip Raises/Side

10/10 Single Leg Glute Bridge-Ups

-Rest as needed b/t Sets-

(No Measure)

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND*

100m Run

:20 Top of Ring Row Hold or :20 DB Upright Rows

10 Bodyweight Good Mornings

Into…

1 ROUND

100m Run

10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111)

5/5 Single Arm KB or DB Sumo Deadlift

Into…

1 ROUND

100m Run

10 Ring Row or 10 DB Bent Over Row

10 Double KB or DB Sumo Deadlift

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

200m Run

10 Double Russian Kettlebell Swings

10 Ring Rows

(Score is Time Each Set)

Workout – HOME

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

1:00 Run/Bike/Row/Burpees

15 Backpack Russian Swings

20 Backpack Bent Over Rows

(Score is Time Each Set)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Alt. V-Ups/Tuck-Ups

10 Side Plank Hip Raises/Side

10/10 Single Leg Glute Bridge-Ups

-Rest as needed b/t Sets-

(No Measure)

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Clam Shells

5/5 KB (or DB) Arnold Press*

10 Alt. Cossack Squats

*Can sub Backpack Strict Press

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 2/2 Backpack Turkish Get-Up

MIN 2 – :45 Moderate Row

(No Measure)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Tuck Jumps

Backpack Ground to Overhead

Burpees

(Score is Rounds + Reps)

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Clam Shells

5/5 KB (or DB) Arnold Press*

10 Alt. Cossack Squats

*Can sub Backpack Strict Press

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 2/2 Backpack Turkish Get-Up

MIN 2 – :45 Moderate Row

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Box Jump-Overs

Slam Balls

Cal Row

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Tuck Jumps

Backpack Ground to Overhead

Burpees

(Score is Rounds + Reps)

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Up-Downs

30’ Filly Walking Lunge (One DB in Front Rack, one DB OH)*

*Can sub Backpack Front Rack Walking Lunge

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6/6 Single Arm DB Front Rack Lunges

12 Lateral Burpee over DB

100′ DB Overhead Carry

(if your DB isn’t as heavy as you would like, you may substitute with a heavier backpack)

(Score is Rounds + Reps)

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Up-Downs

30’ Filly Walking Lunge (One DB in Front Rack, one DB OH)*

*Can sub Backpack Front Rack Walking Lunge

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6/6 Single Arm KB Front Rack Lunges

12 Lateral Burpee over KB

100′ KB Overhead Carry

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6/6 Backpack Front Rack Lunges*

12 Lateral Burpees over Backpack

100′ Backpack Overhead Carry or 1:00 Backpack Gun Hold

*Perform 6 Lunges on one leg, then 6 Lunges on the other

(Score is Rounds + Reps)

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Mountain Climbers

10 Jumping Air Squats

10 side skaters

20 Single-Unders*

*Progress to Double-Unders second round.

Workout – HOME

Metcon (AMRAP – Reps)

WORKOUT

3 SETS

:45 MAX Cal. Bike/Row/Run

:45 Rest

:45 MAX Dumbbell OR Barbell Squat Cleans

:45 Rest

:45 MAX Sit-Ups

:45 Rest

:45 MAX Jump Rope (singles or doubles)

:45 Rest

(Score is Reps of Each Movement)

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Mountain Climbers

10 Jumping Air Squats

10 MedBall Deadlift Jump + Shrug

20 Single-Unders*

*Progress to Double-Unders second round.

Workout

Metcon (AMRAP – Reps)

3 SETS

:45 Max Cal. Bike

:45 Rest

:45 Max MB Squat Cleans

:45 Rest

:45 Max Sit-Ups

:45 Rest

:45 Max Jump Rope

:45 Rest

(Score is Reps of Each Movement)

Workout – HOME

Metcon (AMRAP – Reps)

WORKOUT

3 SETS

:45 MAX Cal. Bike/Row/Run

:45 Rest

:45 MAX Backpack Squat Cleans

:45 Rest

:45 MAX Sit-Ups

:45 Rest

:45 MAX Jump Rope

:45 Rest

(Score is Reps of Each Movement)

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Burpees

-Rest :30-

1:00 Run/Row/Bike/Jump Rope

-Rest :30-

1:00 5 Push-ups + 10 Air Squats

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

DB Burpee Box Step-Overs

-Rest 2:00-

AMRAP x 5 MINUTES

Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES

5 Push-Ups

10 Air Squats

(Score is Reps of Each AMRAP)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

Backpack Burpee Deadlift

-Rest 2:00-

AMRAP x 5 MINUTES

MAX Distance Run

-Rest 2:00-

AMRAP x 5 MINUTES

5 Push-Ups

10 Air Squats

(Score is Rounds + Reps Each AMRAP)

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Burpees

-Rest :30-

1:00 Run/Row/Bike/Jump Rope

-Rest :30-

1:00 5 Push-ups + 10 Air Squats

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

DB Burpee Box Step-Overs

-Rest 2:00-

AMRAP x 5 MINUTES

Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES

5 Push-Ups

10 Air Squats

(Score is Reps of Each AMRAP)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

Backpack Burpee Deadlift

-Rest 2:00-

AMRAP x 5 MINUTES

MAX Distance Run

-Rest 2:00-

AMRAP x 5 MINUTES

5 Push-Ups

10 Air Squats

(Score is Rounds + Reps Each AMRAP)