100 Day Push-up Challenge:
Day #19 = 19 Push-ups

Back Squat
5-5-5-5

Complete 3 Rounds for Time:
1 Bear Complex (75/55)
100 meter Sprint
10 Burpees

Mobility: Elevated Pigeon Stretch
(2 x 1 min per side)

100 Day Push-up Challenge:
Day #18 = 18 Push-ups

7 Minute EMOM:
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Overhead Squats
(*Aim for 75-80% of 1RM OHS)

“Sky High”
Complete for Time:
30 Toes to Bar
400 meter Run
15 Power Snatch (115/80)
800 meter Run
15 Power Snatch
400 meter Run
30 Toes to Bar
(*25 minute time cap)

Mobility: IT Band Foam Rolling & World’s Greatest IT Band Stretch (3 x 30 secs per side)

100 Day Push-up Challenge:
Day #17 = 17 Push-ups

Spend 10 mins practicing the Push Jerk from the racks

“DT”
Complete 5 Rounds for Time:
12 Deadlift (155/105)
9 Hang Power Clean
6 Push Jerk

Mobility: Shoulder Fix (3 x 30 secs per side)

100 Day Push-up Challenge:
Day #16 = 16 Push-ups

12 Minute Gymnastics EMOM:
Even minutes: 3 Bar or Ring muscle-ups (Rx) or
6 MU transition drills on rings (mod)
Odd minutes: 30 second squat hold “in the hole”

8 Minute AMRAP:
8 Kb Swings (50/35)
8 Goblet Squats (50/35)
16 Sit-ups

Mobility: Couch Stretch (2 x 1 min per side)

100 Day Push-up Challenge:
Day #15 = 15 Push-ups

Run an aerobic mile as a warm-up

Find your max height Box Jump

15 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Calorie Row
20 Squats
25 Double Unders

Mobility: Calf PNF stretches against the wall or cage (Hold for 10”, resist for 6”, hold for 10”)

100 Day Push-up Challenge:
Day #13 = 13 Push-ups

Complete for Time:
100 meter Run
1 Man Maker (30/20)
10 Sit-ups
200 meter Run
2 Man Makers
20 Sit-ups
400 meter Run
4 Man Makers
40 Sit-ups
800 meter Run
8 Man Makers
80 Sit-ups
1000 meter Row
800 meter Run
8 Man Makers
80 Sit-ups
400 meter Run
4 Man Makers
40 Sit-ups
200 meter Run
2 Man Makers
20 Sit-ups
100 meter Run
1 Man Maker (30/20)
10 Sit-ups

100 Day Push-up Challenge:
Day #12 = 12 Push-ups

Deadlift
5-5-5-5

Complete for Time:
75 Hang Power Clean (135/95)
*At the top of each minute, complete 20 Lateral Bar Jumps.

Mobility: Elevated Pigeon Stretch (2 x 1 min per side)

100 Day Push-up Challenge:
Day #11 = 11 Push-ups

“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Mobility: Standing Shoulder Mobilization (3 x 1 minute)

100 Day Push-up Challenge:
Day #10 = 10 Push-ups

Buy In: 800 meter Run
Complete 4 Rounds for Time:
20 OH Plate Lunges (45/25)
10 Plate Pull-over Sit-ups
20 Plate Russian Twists
Cash-Out: 1000 meter Row

Mobility: Couch Stretch (2 x 1 min per side)

100 Day Push-up Challenge:
Day #9 = 9 Push-ups

“Fran”
21-15-9
Thruster (95/65)
Pull-ups

Mobility: Lat Hang from pull-up bar. 5 deep breaths = 1 Rep. (Do 3 to 5 reps.)
Hamstring PNF stretches with band (Hold for 10 secs, resist for 6 secs, hold for 10 secs.)