The Cell Gym – WOD

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Warm-up

Warm Up Hamstrings and core (No Measure)

3 Rounds NFT of:

1 min jump rope

20 sec Static Hollow Hold

10+10 Reverse Lunges with plate held at chest level

6+6 single leg RDL (body weight)

8 slow air squats with 2 sec pause on bottom

Mobility:

5+5 scorpion stretch (move quickly)

5+5 reach and pull grass

Strength

Front Squat (4@70%x4 with 2 sec pause at the bottom)

Metcon

Metcon (Time)

LIFE

1000M Row

50 pushups

40 box jumps 20/12

30 medball situps 14/12

20 SA DB Snatch 30/20

10 Deadlifts 185/125

1000m row

Metcon (Time)

SPORT

1000m Row

50 Pushups

40 Box Jumps 24/20

30 meball situps 20/14

20 SA DB Snatch 50/30

10 Deadlifts 225/185

1000m Row

Active Recovery

Metcon (Time)

Row 10x 500m Row

try for these rates

1-20

2-24

3-22

4-26

5- 24

6-28

7-26

8-30

9-28

10-32

rest 30 sec in between with light pressure.

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 (4@80%x3 sets)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even- 10 ring rows

Odd- 10 seated DB Press

Metcon (AMRAP – Rounds)

SPORT

20 Min EMOM

Even- 5 Chest to Bar pull-ups

Odd- 5 strict HSPU OR 8 kipping HSPU

The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

3 min jog

then 2 rounds

10+10 reach and pull grass

10+10 side lunge

10 kb rdl

10 walking lunges

Strength

Back Squat (3@80%x4)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

5 DB Clean 30/20 (full squat)

100 Single Unders

15 Situps

Metcon (AMRAP – Rounds and Reps)

SPORT

12 Min AMRAP

5 Cleans 125/85

40 Double Unders

15 Situps

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

Push Press (4@80% x 4)

Metcon

Metcon (Time)

LIFE

4 Rounds for Time:

12 Tricep dips on box

20 KB Swings 55/25

10 Hanging knee raises

250m Row

Metcon (Time)

SPORT

4 Rounds for Time:

8 Ring Dips

20 KB Swings 70/55

8 T2B

250m Row

The Cell Gym – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

Bear Crawl 1x

10 Speed toe touches

Partner Hang Stretch

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Pick a weight that makes sense if the above weights don’t. Interested in fitness not breaking our bodies.

The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds

20 banded face pulls

12 ring rows, parallel to floor

30 sec plank

Strength

Shoulder Press (3@80%, 2@85%, 2@90% – 3x)

Metcon

Metcon (Time)

LIFE

3 Rounds:

500m Row

21 burpees with a jump

Then:

3 rounds

20 tricep pulldown (standing with one band)

15 DB Thrusters 30/20

Metcon (Time)

SPORT

3 Rounds:

500m Row

21 burpee over rower

Then:

3 rounds

9 strict pullups

15 KB thrusters 55/35

The Cell Gym – WOD

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Warm-up

Snatch warmup (No Measure)

Run 400m

10 pvc pullovers

10 presses with bar or pvc behind the neck in snatch grip

10 overhead squats

10 snatch balance

10 snatch pulls

10 high pulls

10 muscle snatch

10 power snatch

10 full snatch

stretch

Strength

Snatch (10 min EMOM 2 rep getting heavier starting at 60%)

once your reach a heavy double stay at that weight.

Strength

Back Squat (5.4.3.2.2.2.1.1)

Challenge

2 Min Max KB Swing (AMRAP – Reps)

55/35

Active Recovery

Choose this today if you need a light day with no lifting. This rowing workout plus rolling out makes for a good recovery day.

Metcon (4 Rounds for time)

4x1000m

2 min easy row in-between each set.

The Cell Gym – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

Bear Crawl 1x

10 Speed toe touches

Partner Hang Stretch

Strength

Bench Press (5.4.3.3.2.2)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

200m Run

20 KB swings 35/25

6 DB Push Press 30/20

15 Situps

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

200m run

20 KB swings 55/35

6 HSPU

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 (5.3.2.2.2.2)

getting heavier

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.12

hand release pushups on knees or with band

wallballs 14#

ring rows feet on box

KB RDL 70/55

Metcon (Time)

SPORT

2.4.6.8.10.12

hand release pushups

wallballs 20#

pullups

Barbell RDL 95/65

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

Front Squat (10 min EMOM 3@80-85%)

Metcon

Metcon (Time)

LIFE

3 Rounds

500m Row

10 DB Power Clean 30/20

8 Box Jump 24/20

Metcon (Time)

SPORT

3 Rounds

500m Row

10 BB Power Clean 95/65

8 Box Jumps 30/24