Workout of the Day

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

Monday, May 6th 2019

Push Up Challenge
Day 1: 2-2-4-4
 *60’s rest 
 *Rx +: Weighted

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

Metcon
3 Rounds for Time
 10 GTO
 15 Box Jumps

 Rx: 135/95, 24/20
 Fit: 95/65, 24/20
 Dyn: 45/35, 20″

Saturday, May 4th 2019

Open 2019

Push Up Challenge
Day 30: 50 Push-Ups in One Go
 *Rest 60’s between sets

Metcon
With a Partner
 2 Rounds for Time
 1 Mile Run
 70 Wall Balls
 50 Pull-Ups
 30 Power Cleans

 *Divide Up Runs and Reps evenly, only one person works at a time.

 Rx: 20/14, 135/95
 Fit: 20/14, 95/65
 Dyn: 14/10, 65/45

Friday, May 3rd 2019

Lindsay

Push Up Challenge
Day 29: 15-15-15-15
 *Rest 60’s between sets

Strength
Complex of
 1 Power Snatch + 1 Hang Squat Snatch
 * 15 minutes to build to a heavy complex

Metcon
6 Rounds for Time
 21/15 Cal Bike
 150′ Farmers Carry
 9 Toes To Bar

 Rx: 53’s/35’s
 Fit: 53’s/35’s, Knee Raises or V-Ups
 Dyn: 25’s/20’s, 15 Sit-Ups

Thursday, May 2nd 2019

Coach Chris

Push Up Challenge
Day 28: 30-5-5-5
 *Rest 60’s between sets

AMRAP in 10 Min
 10 Plate Deadlifts 
 10 Air Squats
 150m Run or 15/9 Cal Machine (bike or row)
 – Rest 2 minutes

 AMRAP in 10 Min
 10 Push-Ups
 5/5 Plate Reverse Lunges 
 10 Hollow Rocks
 – Rest 2 minutes

 AMRAP in 8 Min
 100m Plate Run or 10/7 Cal Machine (bike or row)
 10 Plate Squats 
 20 Mountain Climbers
 – Rest 2 minutes

 AMRAP in 6 Min
 100m Run or 10/7 Cal Machine (bike or row)
 12 Burpees

Rx: 45/35 plate
Fit: 35/25 plate
Dyn: 25/15 plate

Wednesday, May 1st 2019

Elise

Push Up Challenge
Day 27: 10-10-20-8
 *Rest 60’s between sets

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

Metcon
For Time
 15-10-5 Hang Power Cleans
 50-30-20 Sit-Ups
 80-60-40 Double Unders

 Rx: 155/110
 Fit: 115/85
 Dyn: 65/45, Singles

Tuesday, April 30th 2019

Rob

Push Up Challenge
Day 26: 25-15-15-10
 *Rest 60’s between sets

Metcon
For Time
 400m Run
 -then-
 15-12-9
 Power Snatches
 Box Jump Overs
 -then-
 400m Run
 -then-
 15-12-9
 Overhead Squats
 Lateral Burpees Over Bar
 -then-
 400m Run

 Rx: 95/65, 24/20
 Fit: 75/55, 24/20
 Dyn: 45/35, 20″ Step up overs

Monday, April 29th 2019

Kelly

Push Up Challenge
Day 25: 5-15-10-10
 *Rest 60’s between sets

Strength
Week 5: Front Squat
 *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 
AMRAP in 12 Min
 3 Bar Muscle Up
 7 Deadlifts
 15/12 Cal Bike

 Rx: 185/135
 Fit: 135/95, 6 Pull-Ups
 Dyn: 95/65, 6 Ring Rows