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

Pull and Push

3 rounds NFT:

3 weighted pull-ups

8 Pendlay row

* weights should be heavy

**scale with 3 eccentric pull-ups

and DB Row

***score will be weight used in Pendlay row

Metcon

Metcon (Time)

Life

Cash in: 1000m Row

Then:

21.18.15.12

DB press 30/20

Box jump 20″

Cash out: 400m Run

Metcon (Time)

Sport

Cash in: 400m Run

Then:

21.18.15.12

HSPU

Box Jump 24/20

Cash out: 1000m row

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

2 strength workouts today. Cleans and Bench. Work quickly in warmup so you will have enough time.

Bench Press (3@90% 3x)

Clean (8 min Emom 2 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Life

9 min AMRAP

12 DB Snatch 30/20#

90 Single unders

15 situps

Metcon (AMRAP – Rounds and Reps)

Sport

9 min AMRAP

12 DB snatch 50/30#

30 Double 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 (3.3.3.3 @ 80%)

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 (6@70%, 4@80%, 4@85%,3@90% – 2x)

Metcon

Metcon (AMRAP – Rounds)

Life

12 min AMRAP

10 DB Push Press 30/20

20 walking lunges

200m Run

Metcon (AMRAP – Rounds and Reps)

Sport

12 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 shoulder to overhead 115/85

40 burpees

50 power cleans 135/105

40 burpees

50 deadlifts 275/185

40 burpees

50 box jumps 24/20

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 (6@65%, 5@75%, 4@80-85% 3x)

Pendlay Row (5.5.5.5)

supinated grip. Perform after each bench.

Banded Face Pull (max reps after each set of pendlay row. )

Life option instead of bench press

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even-12 wallballs 20/12

Odd-40 sec of single jump rope

Metcon (AMRAP – Rounds)

SPORT

20 min EMOM

Even-15 wallballs 20/14

Odd-30 DU

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 (4@65%, 3@75%, 2@85% 3x)

add 5% to your 1 RM, if you haven’t in a while.

Metcon

Metcon (Time)

LIFE

4 Rounds

10 KB Front Squats 55/35

20 KB burpees (perform burpee then raise KB overhead)

30 KB RDL

40 KB Swings

Metcon (Time)

SPORT

4 Rounds

10 KB Front Squats 70/55

20 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 (6@65%, 5@75%, 3@85% 3x)

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

Front Squat (4@65%, 3@75%, 4@85% 3x)

add 10% to 1RM if you haven’t in a while, but have been squatting weekly.

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.8.6.4.2

Power Clean + Press 65/45/25

Box Jump overs 20/16/12

Assisted pushups

Metcon (Time)

SPORT

2.4.6.8.10.8.6.4.2

Power Clean + Press 115/75/55

Box Jump Overs 24/20/16

Pushups