Workout of the Day

Friday, May 24th 2019

Eric

Push Up Challenge
Day 17: 20-10-10-8
 *60’s rest 
 *Rx +: Weighted 

“The Chief is Dead”
 5 Rounds of
 AMRAP in 4 minutes
 3 Power Cleans
 6 Push Ups
 9 Air Squats
 12 Deadlifts

 * 1 minute rest between rounds
 * Start each 4 minute cycle where you left off.  
 * Score is total rounds and reps

 Rx: 135/95
 Fit: 95/65
 Dyn: 65/45

Thursday, May 23rd 2019

Memorial Day Murph at Buckhead

Push Up Challenge
Day 16: 5-5-10-5
 *60’s rest 
 *Rx +: Weighted 

Strength
Cycle 2, Week 4: Front Squat – DELOAD 
 *Based off 90% of your 1 RM + 10lbs
 Warm Up: 3×5 @ 30%
 Working Sets: 5 @ 40%, 5 @ 50%,5 @ 60%

Metcon
EMOM for 20 Min
 Min 1: 7 HSPU or 5 Wall Walks
 Min 2: 50 Double Unders or 75 Singles or 20 Single Single Attempt DU
 Min 3: 3 Ring/Bar Muscle Ups or 6 C2B Pull-Ups, 6 Pull-Ups or 10 Ring Rows
 Min 4: 20/15 Cal Row
 Min 5: 7 Ring Dips or 7 banded or Box Dips

Wednesday, May 22nd 2019

Brad

Push Up Challenge
Day 15: 10-15-10-15
 *60’s rest 
 *Rx +: Weighted 

Partner WOD
1 Power Snatch + 1 Overhead Squiat
 With a Partner
 12 Minutes to Build to a Heavy Complex
 (One Barbell, score is the sum both partners weights)

 – Rest 3 Minutes –

 AMRAP in 16 Minutes
 20 Overhead Squats (split reps)
 400m Partner Run

 Rx: 115/85
 Fit: 95/65
 Dyn: 45/35

Tuesday, May 21st 2019

Jonathan

Push Up Challenge
Day 14: 5-8-5-10
 *60’s rest 
 *Rx +: Weighted 

Metcon
For Time
 3 Rounds
 30 Sit-Ups
 21/15 Cal Bike
 10 Strict Pull-Ups

 200m Farmers Carry (53’s/35’s)

 2 Rounds
 30 Sit-Ups
 21/15 Cal Bike
 10 Strict Pull-Ups

 200m Farmers Carry

 1 Round
 30 Sit-Ups
 21/15 Cal Bike
 10 Strict Pull-Ups

Monday, May 20th 2019

Kate

Push Up Challenge
Day 13: 14-12-14-12
 *60’s rest 
 *Rx +: Weighted 

Strength
 Cycle 2, Week 4: Shoulder Press – DELOAD 
 *Based off 90% of your 1 RM + 5lbs
 Warm Up: 3×5 @ 30%
 Working Sets: 5 @ 40%, 5 @ 50%,5 @ 60%

Metcon
 “Front Runner”
 For Time 
 200 m run, 2 front squats 
 200 m run, 4 front squats 
 200 m run, 6 front squats 
 200 m run, 8 front squats
 200 m run, 10 front squats 

 * Bars taken from the floor
 * Weight used should be completed without dropping. Scale accordingly

 Rx+: 165/115
 Rx: 145/100
 Fit: 115/80
 Dyn: 75/55

Saturday, May 18th 2019

Lauren

Push Up Challenge
Day 12: 16-8-6-6 
*60’s rest  
*Rx +: Weighted   

Partner WOD 
5 Rounds for total Reps 
400m Run – Partner A 
Max Reps – Partner B 
* While partner A is running partner B will accumulate max reps 
* each partner performs both run and max reps each round  


Round 1: Hang Power Cleans (135/95) 
Round 2: Wall Balls (20/14) 
Round 3: Tire Flips 
Round 4: Weighted Sit-Ups (25/15)
Round 5:  Calorie Bike
*Score is # of Reps

Friday, May 17th 2019

Robert

Push Up Challenge
Day 11: 12-8-10-6
 *60’s rest 
 *Rx +: Weighted 

 
For Time
 10-9-8-7-6-5-4-3-2-1
 Muscle Ups
 Squat Snatches 

 * Weight increases every two rounds
 * Bar or Ring
 * Mod: 1:1 Pull-Ups + Dips

 Rx Mens: 75/95/115/135/155
 Rx Women: 55/75/95/115/135
 Fit Mens: 55/75/85/95/105
 Fit Women: 45/55/65/75/85
 Dyn: Hang Squat Snatch 55/35

Thursday, May 16th 2019

Coach James

Push Up Challenge
Day 10: 4-8-4-8
 *60’s rest 
 *Rx +: Weighted 

Strength
Cycle 2, Week 3: Shoulder Press
 *Based off 90% of your 1 RM + 5 lbs
 Warm Up: 5 @ 40%, 5 @ 50%, 3 @ 60%
 Working Sets: 5 @ 75%, 3 @ 85%, 1+ @ 95%

Metcon
4 Rounds For Time (20 min Time Cap)
 30 Russian KBS
 30 Sit-Ups
 30/21 Cal Bike

 Rx: 70/53
 Fit: 53/35
 Dyn: 35/25

Wednesday, May 15th 2019

Murph

Push Up Challenge
Day 9: 8-12-10-8
 *60’s rest 
 *Rx +: Weighted 

“Mini MURPH”
 For Time
 800m Run
 50 Pull-Ups
 100 Push-Ups
 150 Air Squats
 800m Run

 Rx+: 20/14 lb Weight Vest
 *30 min Time Cap

Tuesday, May 14th 2019

Tom

Push Up Challenge
Day 8: 6-8-10-2
 *60’s rest 
 *Rx +: Weighted 

Strength
Cycle 2, Week 3: Front Squat
 *Based off 90% of your 1 RM + 10 lbs
 Warm Up: 5 @ 40%, 5 @ 50%, 3 @ 60%
 Working Sets: 5 @ 75%, 3 @ 85%, 1+ @ 95%

Metcon
On the Minute x 16 Min (8 Rounds)
 Odd Min: 15/12 Cal Row
 Even Min: 3 Deadlifts

 * This should be a weight that you can move well
while still challenging yourself
 * Looking for these 3 reps to be completed without dropping on each round