Nick Gecsy

Saturday, April 6th 2019

Mike D

Push Up Challenge
Day 6: 5-5-2-4
*60 Sec Rest Between Sets

Metcon
For Time
w/ a Partner
100 Cal Bike
-200m Run
80 Wall Balls
-200m Run
60 Box Jump Overs
-200m Run
40 Devil Press
-200m Run
20 Goblet Sqauts
-200m Run
100 Cal Row

`Rx: 20/14, 24/20, 50/35, 70/53
Fit: 20/14, 24/20, 35/25, 53/35
Dyn: 10, 20 Step Up Overs, 25, 25

Thursday, April 4th 2019

David McTrilliams

Push Up Challenge
Day 4: 8-6-4-6
*60 Sec Rest Between Sets

Strength
15 Min to Build to a Heavy
1 Power Clean + 1 Jerk

Metcon
For Time
18-15-12
Toes To bar
Hang Power Cleans

Rx: 135/95
Fit: 95/65
Dyn: 65/45

Wednesday, April 3rd 2019

Face Off

Push Up Challenge
Day 3: 4-6-8-6
*60 Sec Rest Between Sets

Metcon
3 Rounds for Time
800m Run
10 Bar or Ring Muscle Ups
40 Wall Balls

Rx: 20/14
Fit: 2:1 Pull-Ups, 14/12
Dyn: 2:1 Ring Rows, 10

Tuesday, April 1st 2019

Chris and Anders

Push Up Challenge
Day 2: 3-3-6-6
*60 Sec Rest Between Sets

Metcon
AMRAP in 5 Min
Buy In: 50/35 Cal Row
immediately into
12 Deadlifts
8 Box Jump Overs
– Rest 5 Min

 AMRAP in 5 Min
Buy-In: 35/25 Cal Row
immediately into
8 Deadlifts
8 Box Jumps Over
– Rest 5 Min

AMRAP in 5 Min
Buy-In: 25/15 Cal Row
immediately into
4 Deadlifts
8 Box Jump Overs

Rx: 185/135, 225/155, 245/165, 24/20
Fit: 135/95, 155/105, 185/135, 24/20
Dyn: Choose a weight to use all 3 AMRAPs, 20/18

Monday, April 1st 2019

Caleb

Push Up Challenge
Day 1: 2-2-4-4
*60 Sec Rest Between Sets

Strength
Week 1: Shoulder Press
*Based off 90% of your 1 RM

Warm Up: 3@ 40%, 3@ 45%, 3@ 55%
Working Sets: 5 @ 65%, 5 @ 75%, 5+ @ 85%

Metcon
For Time
15-10-5-10-15
Power Snatch
Lateral Burpees Over Bar

Rx: 75/55
Fit: 65/45
Dyn: 45/35

Saturday, March 30th 2019

Nice Job Chris! Sign Here Please”Annette”

Hero Saturday

Complete Individually or with a Partner

“The Don”
66 Deadlifts 110/75
66 Box Jumps 24/20
66 KBS 53/35
66 Knees to Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters 55/45
66 Wall Balls 20/14
66 Burpees
66 Double Unders
U.S. Marine Cpl. Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his mother, Susan; his father, David Sr.; his sister, Jennifer Pupillo; and his brothers, David Jr. and Jacob.

Friday, March 29th 2019

Brandon

Strength
EMOM for 10 Min
1 Hang Power Snatch + 1 OHS
*build to a heavy over the 10 min

Metcon
AMRAP in 10 min
200m Run
10 Overhead Squats
5 Ring Dips

Rx: 75/55
Fit: 55/45, Banded Dips or Box/bench Dips
Dyn: 45/35, Box/ Bench Dips

Tuesday, March 26th 2019

Kyle

Benchmark Tuesday

“Helen”
3 Rounds For Time
400m Run
21 KBS
12 Pull-Ups

Rx: 53/35
Fit: 35/25, Jumping Pull-Ups
Dyn: 25/20, Ring Rows

TABATA ABS
4 Rounds (20’s On, 10’s Off)
Sit-Ups
Flutter Kicks
Russian Twist
Plank Hold