The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Bench Press (5@65%, 5@75%, 5+85%)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

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

Back Squat (5@65%, 5@75%, 5+@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

60 single unders

15 hang power cleans 95/55

60 single unders

15 hanging knee raises

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

30 double unders

15 power cleans 115/80

30 double unders

10 toes to bar

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

Deadlift (5@65%, 5@75%, 5+85%)

Metcon

Metcon (Time)

LIFE

3 Rounds for Time:

15 burpees

20 ring rows

25 air squats

Metcon (Time)

SPORT

3 Rounds for time:

10 Burpee box jump

15 pull-ups

25 air squats

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

Shoulder Press (5@65%, 5@75%, 5+85%)

Metcon

Metcon (AMRAP – Rounds)

LIFE

On a 20 min running clock, every 4:00 min complete:

400m run

12 single leg squats to a low box

10 pushups

Metcon (AMRAP – Rounds)

SPORT

On a 20 min running clock, every 4:00 min complete:

400m run

12 alt pistol squats

10 pushups

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

Front Squat (5@65%, 5@75%, 5+85%)

Metcon

Metcon (Time)

For Time:

500m Row

50 kb swings 55/35

50 walking lunges

50 jumping jacks

50 situps

50 pushups

50 DB snatch 30/20 RX+ 50/35

500m Row

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

E2mo2m

row 250m, with the time remaining in the 2 min. perform max squat cleans. Once the 2 min are over, start back on the rower. Continue this every 2 minutes until you reach 75 squat cleans 115/85

Your score is the time it takes you to complete 75 squat cleans.

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

Close Grip Bench Press (10.8.6 getting heavier)

hands inside of regular position.

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

even – 4 overhead squats 85/55

odd- 10 box jumps 20/15″

Metcon (Weight)

SPORT

20 min EMOM

even- 2 snatch @70%

odd- 10 box jump 24/20

Challenge

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min

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

Back Squat (6@45%, 6@55%, 6@65.%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 min AMRAP

16 DB walking lunges 30/20

10 DB push press 50/25

400 m run

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

16 back rack walking lunges 95/65

8 HSPU

400m Run
weight taken from the floor.

The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Weighted Pull-ups (4.3.2.1)

Pendlay Row (4.3.2.1)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2

thrusters 65/45

seated pulldown

ring rows

Metcon (Time)

SPORT

10.8.6.4.2

Thruster 95/65

Pullups

1 rope climb between sets

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

Deadlift (6@45%, 6@55%, 6@65%)

Deload week

Single Leg RDL (4 sets of 8 ea leg)

with dumbbell or kb
complete one set immediately after a set of deadlift.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

6 min AMRAP

5 burpee jump to bar and touch

5 stationary dips

40 single unders
Rest 3 min

THEN:

Metcon (AMRAP – Rounds and Reps)

LIFE

6 min AMRAP

5 burpees jump to bar and touch

5 stationary dips

40 single unders
Repeat after 3 min rest

Metcon (AMRAP – Rounds and Reps)

SPORT

6 min AMRAP

5 burpee pullups

5 ring dips

20 double unders
Rest 3 min

THEN:

Metcon (AMRAP – Rounds and Reps)

SPORT

6 min AMRAP

5 burpee pullups

5 ring dips

20 double unders