100 Day Push-up Challenge:
Day #8 = 8 Push-ups

On a 3 minute Clock:
400 meter Run
In remaining time: AMRAP Calorie Row
*Rest 2 minutes
On a 3 minute Clock:
400 meter Run
In remaining time: AMRAP Double Unders
*Rest 2 minutes
On a 3 minute Clock:
400 meter Run
In remaining time: AMRAP Mtn Climbers
*Rest 2 minutes
On a 3 minute Clock:
400 meter Run
In remaining time: AMRAP Box Jumps (24/20)
*Rest 2 minutes

Mobility: IT Band PNF stretches with band (Hold for 10 secs, resist for 6 secs, hold for 10 secs.)

100 Day Push-up Challenge:
Day #6 = 6 Push-ups

Complete for Time:
Run 1 mile
200 Double Unders
Row 2k
50 Med Ball Squat Cleans (20/14)
50 Burpees

Mobility: IT Band PNF Hold-Relax Stretch with band (3 sets per side)

100 Day Push-up Challenge:
Day #5 = 5 Push-ups

Back Squat
5-5-5-5

10 Minute EMOM:
Even Minutes: 4 Power Snatch (115/80)
Odd Minutes: 8 Strict Ring Dips

Dessert: 5 Minute Plank Hold
*Can move to different plank positions (elbows, hands, sides) but don’t break plank position

Mobility: Use lacrosse ball to work on trouble spots in low back and glutes against a wall.

100 Day Push-up Challenge:
Day #4 = 4 Push-ups

20 Minute AMRAP:
2 Power Cleans (135/95)
5 Strict Pull-ups
7 Wall Ball Shots (20/14)

Mobility: Lat Hang from pull-up bar. 5 deep breaths = 1 Rep. Do 3 to 5 reps.

100 Day Push-up Challenge:
Day #3 = 3 Push-ups

2 Rounds for Max Reps:
1 minute of Double Unders
*Rest 1 minute
1 minute of Toes to Bar
*Rest 1 minute
1 minute of Box Jump-Overs (24/20)
*Rest 1 minute
1 minute of Push-ups
*Rest 1 minute
1 minute of Sit-ups
*Rest 1 minute

Mobility: Partner Pec Stretch (3 x 30 secs)

100 Day Push-up Challenge:
Day #2 = 2 Push-ups

“Squat Clean Pyramid”
(based on the Games Event #6)
For Quality with a 15’ Time Cap:
10 Squat Cleans
*increase weight
8 Squat Cleans
*increase weight
6 Squat Cleans
*increase weight
4 Squat Cleans
*increase weight
2 Squat Cleans

3 Minute AMRAP:
Ball Slams for max reps (30/20)

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

100 Day Push-up Challenge:
Day #1 = 1 Push-up

Overhead Squat
Sets of 2 with a 3 second pause “in the hole”
1 x 2 with the bar
1 x 2 @ 50%
1 x 2 @ 60%
3 x 2 @ 65-70%

10 Minute AMRAP:
2 Tire Flips
6 OH Kb Walking Lunges, R arm (50/35)
6 OH Kb Walking Lunges, L arm
10 Kb Swings (50/35)

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