Workout of the Day

Thursday, April 25th 2019

Anders & Chris G

Push Up Challenge
Day 22: 20-5-5-5
 *Rest 60’s between sets

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

Metcon
EMOM for 16 Minutes 
Min 1: 10 Burpees 
Min 2: 20 Russian Twist 
Min 3: 15 Box Jump Overs 
Min 4: 20 Sit- Ups  
Rx: 24/20 Dyn: 20″ Step Ups

Tuesday, April 23rd 2019

Carl

Push Up Challenge
Day 20: 10-20-10-8
 *Rest 60’s between sets

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

Metcon
For Time
 100 Double Unders
 – then –
 21-15-9
 Deadlifts
 Pull-Ups
 – then – 
 100 Double Unders

 Rx: 225/155
 Fit: 155/110
 Dyn: 95/65

Monday, April 22nd 2019

James B

Push Up Challenge
Day 19: 15-10-15-5
 *Rest 60’s between sets

Skill
Max Box Jump Height 
 *spend 10-15 min 

Metcon
3 Rounds for Time
 24/17 Cal Row
 21 Wall Balls
 18 Alternating Dumbbell Snatches
 15 Lateral Burpees Over Dumbbell

 Rx: 20/14, 50/35
 Fit: 14/10, 35/25
 Dyn: 10, 20

Saturday, April 20th 2019

Just Lunging Around

Push Up Challenge
Day 18: 8-15-8-8
 *Rest 60’s between sets

Metcon
4 Rounds 
 AMRAP in 6 minutes of
 200m Run
 6 Hang Power Cleans
 8 Toes to Bar
 – Rest 2 minutes

 Rx: 135/95
 Fit: 95/65
 Dyn: 65/45, sit-ups

Box Brief
NO OPEN GYM TOMORROW

Friday, April 19th 2010

Hudson

Push Up Challenge
Day 17: 20-10-10-8
 *Rest 90’s between sets

Skill
Bench Press: 5×5
 *Build to Heavy set of 5

Metcon
For Time
 1000m Row
 15 Thrusters (75/65)
 15 Pull-Ups
 750m Row
 12 Thrusters (95/65)
 12 Pull-Ups
 500m Row
 9 Thrusters (115/85)
 9 Pull-Ups

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

Wednesday, April 17th 2019

7am Flex Party

Push Up Challenge
Day 15: 10-15-10-15
 *Rest 90’s between sets

Metcon
4 Rounds for Time
 800m Run
 30 Sit-Ups
 20 Box Jumps
 10 Ring Dips

 Rx: 24/20
 Fit: 24/20
 Dyn: 20″ Step Ups

Box Brief
No Classes on Sunday in observance of Easter

Tuesday, April 16th 2019

Kate
Push Up Challenge
Day 14: 5-8-5-10
 *Rest 60’s between sets

Skill: 
 1 Power Snatch + 1 Hang Squat Snatch 
 *15 Min to build to a heavy complex

Metcon
“Isabel”
 For Time
 30 Snatches

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

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