The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

skip

8+8 Toy Solider

8+8 1 leg floor touch

bear crawl

5 chin ups stict

5 pull-ups strict

1 min couch stretch

Strength

Pendlay Row (5, 4, 3, 2, 2, 2
getting heavier (doubles can stay at the same weight or get heavier as long as good form is maintained.))

supinated grip

()

Metcon

Metcon (Time)

LIFE

21 KB Goblet Squat 55/35

60 single jump rope

20 walking lunges

15 KB Goblet Squat

80 Single jump rope

20 walking lunges

9 KB Goblet Squat

100 Single Jump Rope

20 walking lunges

Metcon (Time)

SPORT

21 Overhead Squat 95/65

40 double unders

20 walking lunges

15 overhead squat

60 double unders

20 walking lunges

9 overhead squat

80 double unders

20 walking lunges

()

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 (5@65%, 4@75%, 3@85%, 2@90% 3x)

Metcon

400 Cindy (AMRAP – Rounds and Reps)

20 min AMRAP

5 pullups

10 pushups

15 airsquats

*every 5 min on the 5 min break for a 400m run. (min 5, 10, and 15)

The Cell Gym – WOD

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Warm-up

Warm Up Hamstrings and core (No Measure)

3 Rounds NFT of:

1 min jump rope

20 sec Static Hollow Hold

10+10 Reverse Lunges with plate held at chest level

6+6 single leg RDL (body weight)

8 slow air squats with 2 sec pause on bottom

Mobility:

5+5 scorpion stretch (move quickly)

5+5 reach and pull grass

Strength

Deadlift (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (Time)

LIFE

4 rounds

15 dips on box

10 box jump 24/20

20 KB Swing 55/35

250m Row

Metcon (Time)

SPORT

4 Rounds

10 Ring dips

8 box jump 30/24

20 KB Swing 70/55

250 m Row

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+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Front Squat (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 DB Push Press 50/30

15 air squats

5 Burpees

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

10 BB Push Press 95/65

8 Front squats 95/65

5 Burpees

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

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Performed today in teams of 2

The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

skip

8+8 Toy Solider

8+8 1 leg floor touch

bear crawl

5 chin ups stict

5 pull-ups strict

1 min couch stretch

Strength

Shoulder Press (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

1- 6 Back Squat 65/45

2- 12 PVC Pulldown

Metcon (Weight)

SPORT

20 min EMOM

1-6 Pendlay row supinated grip, 125/85

2- 6 Back squat @ 60%

* score back squat

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@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Metcon

()

Metcon (AMRAP – Rounds and Reps)

LIFE

20 min AMRAP

250m Row

8 DB Thrusters 30/20

10 situps

6 box jumps 24/20

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

10 cal assault bike

8 BB Thrusters 95/65

10 situps

4 box jumps 30/24

()

()

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 (12 min EMOM 2@60-70%)

Metcon

()

Metcon (Time)

LIFE

1000m row buy in

9.7.5

Ring Rows

Dips

Power Snatch 85/55

800m run cash out

Metcon (Time)

SPORT

800m run buy in:

9.7.5

Muscle up

Power Snatch 105/75

1000m row cash out

()

()

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 (3@70%, 2@80%, 1@90% 4x)

Metcon

()

Metcon (Time)

LIFE

5 rounds

20 walking lunges holding plate overhead 45/25

10 pushups

300 Single jumps with jump rope

()

()

Metcon (Time)

SPORT

5 rounds

20 front rack walking lunges 95/65

15 pushups

300 single jumps with jump rope

()

()

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+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Back Squat (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Metcon

Cement mixer life (AMRAP – Rounds)

LIFE

Every 3 min for 21 min

250m row

24 long levers

Cement mixer sport (AMRAP – Rounds)

SPORT

Every 3 min for 21 min

400m Run

12 Toes to bar