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

Metcon (Time)

“Devil of Ramadi V2”

4 rounds for time with a partner

8 man makers 50/25#/plank hold

20 deadlifts 275/205#/wall sit

24 dumbbell one-arm thrusters 50/35#/Sicssor kicks

Cash out:

200 double unders/row

While one partner starts the movement, the other partner performs pairing movement. (Partner A starts man makers partner B holds plank) once man makers are completed start deadlifts, and so on. Workout is for time.

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%, 2@95% 2x)

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

once your reach a heavy double stay at that weight.

Strength

Back Squat (5.4.3.2.2.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Min Amrap

5 ring dips

5 burpees

5 deadlifts 135/95

Active Recovery

This is an option for those who want to move but don’t feel like their body is ready to lift today. This is an option to be done inplace of todays stength and wod.

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

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

Partner WOD

Buy in:

800 m medball run. One medball per partnership, pass the ball back in forth as much as needed. Cannot put the ball down, both run the 800m

Then:

100 hanging knee to elbow

250m row

80 KB sings 55/35

500m row

60 pushups

750m row

40 back squats 135/95

1000m row

20 db thrusters 95/65

cash out:

800m run with medball and partner 20/14

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

Snatch Push Press + OVH Squat

5 sets of 3 Snatch grip Push Press from behind the head plus one overhead squat. Perform all Push Presses before performing the 1 sqaut. Getting heavier.
from behind the head, in snatch grip.

Metcon

Metcon (AMRAP – Reps)

LIFE

20 min EMOM

even- 12 wallballs 9′ target 20/12

odd- 45sec. Box jump 20/16

9′ target is the bottom of the cell target on rig.

score is total box jumps

Metcon (AMRAP – Reps)

SPORT

20 min EMOM

even- 12 wallballs 10′ target 20/14

odd- 45 sec. Box jump overs no touch 24/20

*modification is jump on box and over to other side

10′ target is the top of the the cell targets on rig.

score is how many total box jump overs.

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

Back Squat

Based off 1RM

8@50%

5@60%

3@70%

3@80%

3@90%

8@60%

Metcon

Metcon (Time)

LIFE

For Time:

4 Rounds:

30 KB Swings 35/25

10 pike pushups on box on knees

Then: (no rest)

4 Rounds:

8 hanging knee raises

10 KB RDL 55/35

20 mountain climbers 1=1

Metcon (Time)

SPORT

For Time:

4 Rounds:

30 kb swings 70/55

10 hspu

Then: (no rest)

4 Rounds:

8 T2B

10 KB RDL 70/55

20 Mountain climbers 1=1

The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (3.3.3.3.@ 85%)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2

DB Thruster 30/20

Seated PVC Pulldown

200m run

Metcon (Time)

SPORT

10.8.6.4.2

Thruster 95/65

Pullups

200m run