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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Saturday 12 September 2009

Posted by The Coach on September 11th, 2009

Front Squat
5-5-5 reps
Back Squat
1 x 20 reps

5 rounds for time of:
25kg Sandbag Burpee + Clean + Press, 10 reps
25kg Sandbag Carry, 100m
Rope Climb, 1 ascent

Post time to comments

Affiliate Gathering This Sunday 2pm at The Cell. Don’t Miss It!!

Gus & Pete - Kettlebell Swings


6 Responses to “Saturday 12 September 2009”

  1. gus said

    i’m going to start charging royalties for my constant appearances on the site ๐Ÿ˜›

    if i remember rightly that photo was me and pete battling it out on the cell kb complex!

    combat conditioning. liked today’s structure – good to have a bit of competition in the mix, makes you work harder. the four minute blocks were tough though… tabata without the rests!

    watching Rocky last night definitely made a difference… i ate lightning and shat thunder ๐Ÿ˜›

  2. The Cell said

    What can I say Gusman…………….I luv ya mate. ๐Ÿ˜›

  3. The Cell said

    This just in from Rory, he won gold!! Great stuff big fella. Just think of what you could do if you actually trained hard and beat Adam:-P


  4. Biljana said

    Warm Up – 5 mins skipping, mobility stretches

    Front Squat 5-5-5

    then 1×20 Backsquats @ 35kg

    WOD: 5 rounds for time of
    Burpee – 15kg sandbag clean & press x 10 reps
    15kg sandbag carry 100m
    rope climb scaled 3 rope pulls

    17:52 ๐Ÿ™‚

  5. Nikk said

    Warm Up
    5 mins of Skipping

    Front Squat 5-5-5-5@ 15,17,22,27 PB
    then: 1×20 Backsquats @ 22kg

    “WOD” : 5 rounds for time of
    Burpee-5kg medicine ball clean & press x 10 reps
    5kg medicine ball carry, 100m
    rope climb 1x ascent

    Time= 17.44 ๐Ÿ™‚

  6. Kristofer said

    5 mins of Skipping + 30 pushups for arguing

    F/squat 5-5-5@ 50,55,60kg PB
    B/squat 1×20@ 30kg

    WOD: 5 rounds for time of;
    15kg Burpee+Clean+Press x10
    15kg Sandbag Carry 100m
    Rope Ascent (3 scales)

    Time: 12.13

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