The Cell Gym – WOD
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
4 rounds
20 cal row
15 push jerks 95/65
9 burpee chest to bar
Rest 3 min
30:00 time cap
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
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.
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
800m Run
50 pullups
100 pushups
150 air squats
800m Run
RX+ with a weighted vest.
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
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
SPORT
4 Rounds
8 Floor Bench 95/65 rx+115/75
10 windshield wipers 95/65 (touch each side for 1 rep)
400m Run
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
follow each set with 5-8 bodyweight stationary dips
LIFE
12 min AMRAP
5 DB Clean 50/30
100 single unders
8 SA suitcase deadlift 55/35 (4 each side)
SPORT
12min AMRAP
5 Clean 115/75
40 Double Unders
8 SA suitcase deadlift 70/55 (4 each side)
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!
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
LIFE
21.18.15.12.9
KB RDL 70/55
Toe assisted pull-ups
box step ups 20/16
SPORT
21.18.15.12.9
Deadlift 135/85
pullups
DB box step ups 24/20 55/35 (one db)
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
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
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.
rest between each rep set. getting heavier. supinated grip.
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
LIFE
5 Rounds
10 DB Cleans 40/25
12 ring rows
400m run
SPORT
5 Rounds
6 cleans 135/95
9 pullups
400m Run
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