The Cell Gym – WOD
Warm-up
Coaches Choice (No Measure)
Strength
Metcon (Weight)
10 min EMOM
1 Front Squat
3 Back Squats
*use a moderate heavy front squat
Metcon
Metcon (Time)
LIFE
21.15.9
DB Power Clean 30/20
100 Single Jump Rope
Immediately into:
12.9.6
DB Thrusters 30/20
100 Single Jump Rope
Metcon (Time)
SPORT
21.15.9
Power Cleans 115/85
40 Double Unders
Immediately into:
12.9.6
Thrusters 95/65
40 Double Unders
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row/Run/Bike
10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups
8 KB/BP Deadlifts
8/8 Single Arm Russian Kettlebell/Backpack Swing
Workout – HOME
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Cardio
MIN 2 – 8 Backpack Thrusters + 8 Push-Ups
MIN 3 – 16 Backpack Russian Swings
(No Measure)
Optional Finisher
Metcon (No Measure)
3 SETS
15 KB or BP Side Bends/Side
30 Hollow Rocks
15 Side Plank Leg Raises/Side
-Rest as needed b/t sets-
(No Measure)
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