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)

10 supermans

10 air squats

10+10 banded side walks

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Bench Press (3@70%, 3@80%, 3+@90%)

Pendlay Row (3 sets of max row after each set of bench)

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

20 walking lunges

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@70%, 3@80%, 3+@90%)

Metcon (No Measure)

Single Leg squats

3 sets of 8 each leg. Complete after each set of deadlifts. (SL squats can be completed by squatting to a box or holding onto a ring, etc.)

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 1 length

Bear Crawl 1 length

Toy Solider 1 length

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Front Squat (5@75%, 5@80%, 5+@85%)

Metcon (Distance)

Box Jumps

3 moderately high box jumps after each set of squats.

Metcon

Metcon (AMRAP – Rounds)

Life

15 min AMRAP

10 DB Push Press 30/20

20 walking lunges

200m Run

Metcon (AMRAP – Rounds and Reps)

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)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (5@65%, 5@75%, 5+@85%)

Metcon (No Measure)

Explosive Pushups

10.10.10

-complete a set after each set of bench press.
-warm up with a lower height then really challenge yourself. explode onto a higher surface than the floor. (example-bumper plates or can use small boxes if needed)

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

10 air squats

10 toe touches

300m row

10 PVC Pull overs

10 Overhead squats

100m Row

10 Push-ups

10 Sit-ups

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)

3 rounds

1 min jump rope

8+8 bird dog

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

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Shoulder Press (5@65%, 5@75%, 5+@85% )

DB Row (10+10 heavy)

complete a set after each set of shoulder press

Metcon

The Mighty Kettlebell (Time)

LIFE

4 Rounds

20 KB Front Squats 35/25

10 KB burpees (perform burpee then raise KB overhead)

30 KB RDL

40 KB Swings

The (Time)

“The Mighty Kettlebell”-

SPORT

4 Rounds

20 KB Front Squats 55/35

10 KB burpees

30 KB RDL

40 KB Swings

The Cell Gym – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Deadlift (5@65%, 5@75%, 5+@85% )

Front Squat (10.10.10)

complete a set after each set of deadlift. Keep them moderatly heavy, Challenging but not impossible. try to go up in weight on each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

8+8 SL Squat

12 Ring Rows

12 Air Squats to med ball

250m Row

Metcon (AMRAP – Rounds and Reps)

SPORT

12 Min AMRAP

8+8 Alt. Pistols

6 Strict pullups (modify with band, strict)

12 Air squats

250m Row

The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Back Squat (5@65%, 5@75%, 5+@85% )

complete a set of Straightleg deadlifts after each squat set.

Straightleg Deadlift (10.10.10)

deadlift bar to hip, then lower bar with back remaining flat and legs stay straight or slightly bent, till bar almost reaches the floor.then, using hamstrings pull bar back up to hip position.
This is an accessory exercise and should remain on the lighter side. We are not trying to get a 10 rep max. Don’t go above 50-60% of your 1 rep max deadlift.

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.8.6.4.2

Power Clean + Press 65/45

Box Jump overs 20/16

Assisted pushups

Metcon (Time)

SPORT

2.4.6.8.10.8.6.4.2

Power Clean + Press 115/75

Box Jump Overs 24/20

Pushups

The Cell Gym – WOD

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