Workout of the Day

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

Monday, May 13th 2019

Sully

Push Up Challenge
Day 7: 2-2-4-2
 *60’s rest 
 *Rx +: Weighted 

Metcon
3 Rounds for Time
 30 Double Unders*
 10 Toes To Bar
 15 Power Cleans
 30 Double Unders*
 15 Push Jerks
 10 Pull-Ups
 30 Double Unders*
*Mod: 50 Singles

 Rx+: 155/110, C2B Pull-Ups
 Rx: 135/95
 Fit: 95/65
 Dyn: 45/35, V-Ups, Ring Rows

Saturday, May 11th 2019

In Loving Memory of Ed Carpenter

Push Up Challenge
Day 6: 5-5-2-4
 *60’s rest 
 *Rx +: Weighted 

 “ED”
 AMRAP in 17 minutes
 3 Snatches
 7 Handstand Push-Ups
 10 Toes to Bar
 1 Rope Climb

Rx: 135/95
 Fit: 95/65,
 Dyn: 45/35

Friday, May 10th 2019

Sean B

Push Up Challenge
Day 5: 10-8-6-4
 *60’s rest 
 *Rx +: Weighted 

“Fran”
 21-15-9
 Thrusters

Rx: 95/65
 Fit: 75/55
 Dyn: 45/35

The After Party
Tabata 
 5 Rounds, 20 sec On, 10 sec Off
 Sit-Ups
 Cal Bike
 Russian Twist
 Sit Thru’s

Thursday, May 9th 2019

Craig

Push Up Challenge
Day 4: 8-6-4-6
 *60’s rest 
 *Rx +: Weighted 

4 Rounds
 800m Run
 15 Hang Power Snatches 
 20 Burpees
 *Rest 2 minutes

 Rx: 75/55
 Fit: 65/45
 Dyn: 45/35

Wednesday, May 8th 2019

Mitchell

Push Up Challenge
Day 3: 4-6-8-6
 *60’s rest 
 *Rx +: Weighted 

Strength
Cycle 2, Week 2: Front Squat
 *Based off 90% of your 1 RM + 10 Lbs
 Warm Up: 5 @ 40%, 3@ 50%, 3@ 60%
 Working Sets: 3 @ 70%, 3 @ 80%, 3+ @ 90%

Metcon
On the 3:00 min x 5 Rounds:
 15 Sit-Ups
 30 Double Unders*
 15 Sit-Ups
 5 Deadlifts

*Mod: 45 singles
*Build in Loading on the Deadlift. Score is Weight used and Time per round

Tuesday, May 7th 2019

Andrew

Push Up Challenge
Day 2: 3-3-6-6
 *60’s rest 
 *Rx +: Weighted 

Metcon
AMRAP in 20 min
 200m Run
 20/14 Cal Row
 2 Rounds of Cindy

*Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

*Rx+: Weight Vest 20/14