The Cell Gym – WOD

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Strength

Deadlift (3.3.3.3)

Metcon

Metcon (Time)

For time:

8 wall-ball shots

4 shuttle runs

1 rope climb

16 wall-ball shots

8 shuttle runs

2 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

32 wall-ball shots

16 shuttle runs

4 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

16 wall-ball shots

8 shuttle runs

2 rope climbs

8 wall-ball shots

4 shuttle runs

1 rope climb

20/14-lb medicine ball, 10-ft/9-ft target, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes

Metcon (Time)

For time:

8 wall-ball shots

4 shuttle runs

1 rope climb

16 wall-ball shots

8 shuttle runs

2 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

32 wall-ball shots

16 shuttle runs

4 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

16 wall-ball shots

8 shuttle runs

2 rope climbs

8 wall-ball shots

4 shuttle runs

1 rope climb

20/14-lb medicine ball, 10-ft/9-ft target, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes

Cool Down

Metcon (No Measure)

3 Rounds

10+10 bird dog

20 sec ea side anti-rotation iso hold

20 sec pigeon stretch each leg

The Cell Gym – WOD

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Strength

Back Rack Lunge (5+5.5+5.5+5.5+5)

4 sets of 5 each leg getting heavier. bar starts in rack. all lunges are reverse.

Metcon

Metcon (Time)

LIFE

4 Rounds

250 m Row

4 Box jumps 24/20

16 SA DB Snatch 40/30

Metcon (Time)

SPORT

4 Rounds

200m run

4 box jumps 30/24

6 Power Snatch 95/65

8 Overhead squat 95/65

The Cell Gym – WOD

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Strength

Metcon (Weight)

Press Complex

8 Min EMOM

2 shoulder press

2 push press

2 push jerk

*this is NOT for speed, slow down and get set for each rep. You may get heavier or pick a challenging weight and stay there. You will build more if you pick a challenge and hang on till the finish. 🙂

Metcon

LIFE “Backwards” (AMRAP – Rounds and Reps)

12 min AMRAP

15 KB Swings 55/35

10 KB Front Squats (bell doesn’t touch the body)

5 Ring Rows (parallel to the floor)

SPORT “Backwards” (AMRAP – Rounds and Reps)

12 min AMRAP

15 KB Swings 70/55

10 Barbell Front Squats 95/65

5 Pullups

Cool Down

Metcon (No Measure)

3 Rounds

12 face pulls with band

20 (10 each side) banded wood chops (same band)

30 sec couch stretch each leg

20 sec thread the needle each arm

The Cell Gym – WOD

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Strength

Clean (6 min to warm up to 90% 6 min EMOM 1 rep at 90%)

take 6 min to warm up to 90% clean. Then perform 1 clean (full squat) every minute for 6 minutes. (total 12 minutes)

Metcon

Metcon (Time)

LIFE

5 Rounds for time:

90 single jumps

10 single alt leg squats to a box

8 hang DB Power Cleans 40/25

“Double Power” (Time)

5 rounds for time

30 double unders

12 alternating pistol squats

8 Hang Power Clean 95/65
SPORT

The Cell Gym – WOD

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Mini Lynne (3 Rounds for reps)

3 Rounds

Max Body weight bench

Max pullups

Running Annie (Time)

50-40-30-20-10

Double Unders

Situps

200m Run (finish with a run)

Mini Elizabeth (Time)

11-7-5

squat cleans 135/95

Ring dips

The Cell Gym – WOD

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Strength

Snatch Balance (5.4.3.2.2)

getting heavier and working on dropping quickly into the bottom position. If you cannot reach full depth in the squat, do not go heavier. Stick with working on speed and form.

LIFE Workout

Metcon (Time)

20/15 cal assault bike

then:

5 rounds

10 deadlift 135/85

12 wallballs 14/12

then

20/15 cal assault bike

SPORT Workout

Metcon (Time)

10 sled pushes 135#/90#

then:

5 Rounds

8 Deadlift 155/125

12 wallballs 20/14

then:

10 sled pulls 135/95 (pull sled by holding onto handles and walking backwards)

The Cell Gym – WOD

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Strength

Shoulder Press (5@65%, 5@75%, 4@85% -2@90%3x)

LIFE Workout

Metcon (Time)

400m Run

30 box jump overs

200m Run

30 hanging knee raises

200m Run

30 sit ups

400m Run

SPORT Workout

Metcon (Time)

400m Run

30 box jump overs 24/20

200m Run

20 T2B

200m Run

30 medball situps 20/14

400m Run

HOME Workout

Challenge

The Cell Gym – WOD

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Strength

Bench Press (5@65%, 5@75%, 4@85%, 2@90%-3x)

Pendlay Row (5 sets of 5 (heavy))

complete after each set of bench.

LIFE Workout

Metcon (AMRAP – Rounds)

E2MO2M 16 min

10 DB Thrusters 30/20

10 Ring Rows

5 Burpees
8 Rounds

SPORT Workout

Metcon (AMRAP – Rounds and Reps)

E2MO2M 16 min

6 Power Snatch 115/75

10 Pullups

5 Burpees
8 Rounds

The Cell Gym – WOD

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Strength

Deadlift (6@65%, 5@75%, 4@85%,2@90%-3x)

LIFE Workout

Metcon (Time)

4 Rounds

20 walking lunges w/ SA DB OVH 30/15

10 Box jumps 20/16

150 Single jumps

SPORT Workout

Metcon (Time)

4 Rounds

12 Back Squats 95/65 rx+ 115/85

6 Box jumps 24/20 rx+ 30/24

50 Double Unders

Cool Down

Metcon (No Measure)

3 rounds

45 sec plank

12 hollow body rocks

30 sec couch stretch each side

The Cell Gym – WOD

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Strength

Front Squat (6@65%, 5@75%, 4@85%, 2@90% – 2x)

LIFE Workout

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 pushups

15 situps

20 KB Swings 55/35

12 ALT DB Snatch 30/20

SPORT Workout

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 dips

12 ALT DB Snatch 50/35

12 med ball situps 20/14

200m Run