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)

“Endurance Chelsea”
On the 2 minutes for 40 minutes:
5 Pull-ups
10 Push-ups
15 Squats
100 meter Sprint

Mobility: Standing Shoulder Mobilization (2 x 1 min) and Elevated Pigeon Stretch (2 x 1 min per side)

Death By Deadlift (225/155): On minute #1, execute 1 deadlift. On minute #2, execute 2 deadlifts. Continue adding 1 deadlift until 10 minute time cap
*Rest 3 minutes
Death by Box Jumps (24/20): On minute #1, execute 10 box jumps. On minute #2, execute 11 box jumps. Continue adding 1 box jump each minute until 10 minute time cap.
*Rest 3 minutes
Death by Sit-ups: On minute #1, execute 10 sit-ups. On minute #2, execute 12 sit-ups. Continue adding 2 sit-ups each minute until failure.

Mobility: Hamstring PNF Hold-Relax Stretch with partner (3 x per side)

Shoulder Press
2-2-2-2-2

Complete for Time:
Buy In: 1000 meter Row
4 Rounds of:
4 Push Press (185/135)
40 Double Unders
Cash Out: 500 meter Row

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

30-20-10 Fartlek Run at Lakewood HS Track
*Meet at the gym and jog over together

15 Minutes of:
30 seconds easy run
20 seconds moderate run
10 seconds ALL OUT run!

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

Complete for Time:
20 Calorie Row
30 Burpees
40 Two-Arm Db Ground to Overhead (40/30)
50 Toes to Bar
100 ft. Plate Overhead Walking Lunges (45/25)
100 meter Sprint

Mobility: Lat Hang from the bar

12 Minute AMRAP:
5 Front Squats (135/95)
10 Ring Dips
15 Hollow Rocks

Dessert:
Isometric Wall Sit for Max Time

Mobility: Couch Stretch (3 x 30 secs per side)