Nick Gecsy

Thursday, April 18th 2019

AJ
Push Up Challenge
Day 16: 5-5-10-5
 *Rest 90’s between sets

Strength
Week 3: Front Squat
 *Based off 90% of your 1 RM
 Warm Up: 5 @ 40%, 5 @ 50%, 3 @ 60%
 Working Sets: 5 @ 75%, 3 @ 85%, 1+ @ 95%

Metcon
AMRAP in 10 Minutes
 5 Squat Cleans
 7 Burpees to Plate
 25 Double Unders

 Rx: 185/135
 Fit: 135/95
 Dyn: HSC 75/55

Monday, April 15th 2019

Coach Hayden
Push Up Challenge
Day 13: 14-12-14-12
 *Rest 90’s between sets

Strength
Week 3: Shoulder Press
 *Based off 90% of your 1 RM
 Warm Up: 5 @ 40%, 5 @ 50%, 3 @ 60%
 Working Sets: 5 @ 75%, 3 @ 85%, 1+ @ 95%

Metcon
For Time
 15-12-9
 Bar Muscle Ups
 30/25 – 24/19 – 18/13
 Cal Bike

Saturday, April 13th 2019

Coach Skyler
Push Up Challenge
Day 12: 16-8-6-6
 *Rest 60’s between sets

Metcon
AMRAP in 25 min
 5 Deadlifts
 10 Pull-Ups
 15 Box Jumps 
 400m Run

 Rx: 185/135, 24/20
 Fit: 135/95, 24/20
 Dyn: 95/65, 20″ Step Ups

Friday, April 12th 2019

Azure
Push Up Challenge
Day 11: 12-8-10-6
 *Rest 60’s between sets

Strength/Skill
15 min to build to heavy complex of
 1 Snatch Balance + 2 Overhead Squats
 – bar taken from rack

Metcon
2 Rounds For Time
 50 Double Unders
 10 Dumbell Snatches (Right Arm)
 10 Dumbbell Overhead Lunges
 50 Double Unders
 10 Dumbell Snatches (Left Arm)
 10 Dumbbell Overhead Lunges

 Rx: 50/35
 Fit: 35/25
 Dyn: 25/20

Thursday, April 11th 2019

Michael G.
Push Up Challenge
Day 10: 4-8-4-8
 *Rest 60’s between sets

Metcon
4 Rounds
 5 Minutes to Complete
 500m Row
 30 Sit-Ups
 15 Russian KBS
 3/2 Rope Climbs
 *2 minutes Rest

 Rx: 53/35
 Fit: 35/25
 Dyn: 25/20

Monday, April 8th 2019

Cody

Push Up Challenge
Day 7: 2-2-4-2
*Rest 60’s between sets

Metcon
5 Rounds For Time
400m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx: 155/110
Fit: 115/85
Dyn: 75/55

Sweat
5 Rounds for Time
500m Row
10 burpees
15 med ball cleans
20 wallball side tosses
25 med ball sit ups