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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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Monday 25 October 2010

Posted by The Coach on October 24th, 2010

Back Squat
5-5-5 reps
1 x 20 reps @ 70% 5RM

Post loads to comments


“The Cell KB Complex”
With a 24kg Kettlebell perform 5 reps for time where 1 rep =
Slasher to Halo x 10
Deck Squat x 5
Swing x 10
Snatch x 5/5
Clean and Press x 5/5

Post time to comments

Compare to 10/08/2010

The Cell KB Complex Video


10 Responses to “Monday 25 October 2010”

  1. graeme said

    and that is how we roll, BAM!

  2. Pete Yeates said

    WU = Run 800m, CFWU, Mobility, Back squat.

    Back Squat 5,5,5,20 @ 80, 95, 102.5, 70kg.

    WOD scaled to 20kg = 13:33 (24 February = 13:52)

  3. Enzo said

    That is an awesome picture!!!

  4. The Cell said

    Warm up:
    100cal airdyne
    Mobility drills
    1 x KB complex (8kg)

    Back squats (very light, first real BB work after 6 or so weeks)
    5 x 5

    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of:
    10kg Wall ball, 10ft
    Pull ups
    TIME = 10.50min
    *Still picking and choosing what I can and cannot do, after the ladder yesterday (which was slow) but back feels ok, so today I chose this as it is “back” friendly. This was a lot tougher than anticipated, all reps were unbroken, all pull ups were butterfly kipping, remember Steve and boys, it does not count if you are chasing! This may or may not come up later this week… 🙂





    “Jonesworthy” s Rx’d
    TIME = 16.30min

    5 x 5 @ 45kg



  5. Ash said

    WU = Run 800m, CFWU, Mobility, Back squat.

    Back Squat 5,5,5,20 @ 70, 80, 90(PB), 62.5kg.

    WOD scaled to 16kg = 15:12

    Thanks to Kate for the KB advice and her constant patience!!

  6. The Cell said

    That is how our Kate rolls Ash!



  7. Kate said

    Hey Ash, you are a talented athlete and a pleasure to coach. We all need a little bit of tweaking to make us better :-).
    Take care for the next month. Post!!!!!

  8. Ash said

    Will do Kate, Daily!

  9. Biljana said

    Warm Up – 1km row, CFWU, Warm Up to Back Squats

    Strength – Back Squats 5-5-5 @ 50-55-60kg
    then 1×20 @ 25kg

    WOD – “The Cell KB Complex”
    5 reps for time where 1 rep =

    Slasher to Halo x 10
    Deck Squat x 5
    Swing x 10
    Snatch x 5/5
    Clean and Press x 5/5

    16kg KB
    12.45 mins

    (last time 10.47 min with Deck Squats & Swings 16kg KB & all other movements with 12kg KB)

  10. michelle said

    Warm up: 800m run, mobility, CFWU x 2

    Strength: Back Squat
    5-5-5 @ 60-67.5-75kg
    1 x 20 @ 52.5kg

    WOD: 5 rounds of the Cell KB Complex scaled to 12kg

    Time = 9:51

    I scaled to 12kg to take care of my back. It’s felt great over the last couple of days, and generally held up will during today’s WOD – could feel it a little in the last couple of rounds.

    I last did this one in February with a 16kg KB in 16:30.

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