Workout of the Day

Thursday, May 30th 2019

Victoria

On The 2:00 x 10 sets:
36 Double Unders*
9 Toes to Bar*
3 Power Cleans

Build in Weight to a Heavy Triple
* Mods: 72 Singles, K2E or Hanging Knee Raises

Cooldown
Spend 3-5 minutes foamrolling: Lats, lower back, hamstrings 90 sec per side: 3 position shoulder stretch

Wednesday, May 29th 2019

Last Mile Run, Sloan crushed it.

Strength
Cycle 3, Week 1: Shoulder Press
 *Based off 90% of your 1 RM + 10lbs
 Warm Up: 5@ 40%, 5@ 45%, 3@ 55%
 Working Sets: 5 @ 65%, 5 @ 75%, 5+ @ 85%

Metcon
3 Rounds for Time
 30/21 Cal Row
 25 Wall Balls 
 20 1-Arm Dumbbell Hang Cleans and Jerk

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

Monday, May 27th 2019

LT Michael P. Murphy

“Murph”
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Rx: 20/14 Weight Vest

* Partiction the pull-ups, push-ups, and air squats as needed

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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