The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

4 rounds

20 cal row

15 push jerks 95/65

9 burpee chest to bar

Rest 3 min

30:00 time cap

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

Bench Press (8@50%, 8@60%, 7@70%, 6@80%-2x)

Metcon

Metcon (AMRAP – Rounds)

24 min EMOM

1- 25 KB Swings 55/35

2- 12 wallballs 20/12

3- 5 HSPU + 3 Burpees
modify HSPU with seated DB shoulder press.

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 (8@50%, 7@60%, 6@80%-2x)

Metcon

Half Murph (Time)

800m Run

50 pullups

100 pushups

150 air squats

800m Run

RX+ with a weighted vest.

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 (8@50%, 8@60%, 7@70%, 6@80% 2x)

Metcon

Push Wipe Run – LIFE (Time)

LIFE

4 Rounds

10 Floor DB Press 30/20

15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)

400m Run

Push Wipe Run (Time)

SPORT

4 Rounds

8 Floor Bench 95/65 rx+115/75

10 windshield wipers 95/65 (touch each side for 1 rep)

400m Run

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

Weighted Pull-ups (4.3.2.2.1.1)

follow each set with 5-8 bodyweight stationary dips

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

5 DB Clean 50/30

100 single unders

8 SA suitcase deadlift 55/35 (4 each side)

Metcon (AMRAP – Rounds and Reps)

SPORT

12min AMRAP

5 Clean 115/75

40 Double Unders

8 SA suitcase deadlift 70/55 (4 each side)

The Cell Gym – WOD

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Nutrition

Here’s a tip: make a menu for the week. Takes out the daily guessing of what to have and keeps you on the path to reach your health goal!

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

Front Squat (8@60%, 8@70%, 6@80% 3x)

Metcon

Metcon (Time)

LIFE

21.18.15.12.9

KB RDL 70/55

Toe assisted pull-ups

box step ups 20/16

Metcon (Time)

SPORT

21.18.15.12.9

Deadlift 135/85

pullups

DB box step ups 24/20 55/35 (one db)

The Cell Gym – WOD

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Metcon

Metcon (Time)

20 Deadlifts (225lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (95lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (40lbs each)

Run 400m

The Cell Gym – WOD

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Strength

Back Squat (5@50, 5@60%, 4@70%, 3@80% 3x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

16 min AMRAP

2x farmer carry 55/35

10 DB step ups 20″ 40/25 (one DB)

10 pass throughs

100 single jump rope

Metcon (AMRAP – Rounds and Reps)

SPORT

16 min AMRAP

2x farmer carry 70/55

10 DB Step ups 20″ 50/30 (one DB)

10 Pass throughs

100 single jump rope
*pass throughs heel to toe to heel = 1.

*20″ step up for everyone.

The Cell Gym – WOD

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Strength

Pendlay Row (12.8.6.4.2)

rest between each rep set. getting heavier. supinated grip.

Metcon

Metcon (Time)

For Time:

1000m Row

20 pushups

30 situps

40 air squats

Rest 3 min:

For time:

1000m Row

20 pushups

30 situps

40 air squats

Rest 3 min:

For time:

1000m Row

20 pushups

30 situps

40 air squats

The Cell Gym – WOD

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Strength

Deadlift (6 @ 50-60% 5x with 90 sec rest)

Metcon

Metcon (Time)

LIFE

5 Rounds

10 DB Cleans 40/25

12 ring rows

400m run

Metcon (Time)

SPORT

5 Rounds

6 cleans 135/95

9 pullups

400m Run