Tuesday 4/16

Workout of the Day 4/16/2024

bench 50/5, 60/3, 70/1, 75/AMRAP (resting as needed between sets), then

for total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest exactly 1 minute, then

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

Rx = 2x20/35/50lbs. Time cap: 10 min. Post time to whiteboard, journal, and Discord!

Monday 4/15

*ANNOUNCEMENT*

At ATTN Seattle, we believe that age is an opportunity, not a limitation.

Our brand-new LEGENDS classes are designed to empower older adults to live life to the fullest, tailored for individuals who want to improve their strength, bone density, balance, coordination, and cardiovascular health.. Whether you are just starting starting your wellness journey or are a seasoned fitness enthusiast we have something special for you. Classes require no previous experience and all movements/sessions will be scaled and tailored to the individual.

LEGENDS classes will be on Tuesdays and Thursdays at 10:30am with our first class tomorrow. See you then!

Workout of the Day for Monday 4/15/2024

back squat using the following: bar/5, 50/5, 65/5, 75/5, 80/3, 87/2-3, 92/1-2, 96/1, 99/1+, 101/1+, then

for time:
33 (unbroken) double unders
33 wall ball
33 toes-to-bar
33 pogo burpees
33 kettlebell swings, 16/24/32kg

Post back squat max AND time to whiteboard, your journal, and Discord!

Saturday 4/13

Workout of the Day for Saturday 4/13/2024

AMRAP in 30 minutes:
500m bike (per person)
400m team run
30 sandbag cleans (between team)
20 team deadlift
10 toes-to-bar (per person)

Post rounds to whiteboard! Also journal and maybe our Discord!

Friday 4/12

Workout of the Day for Friday 4/12/2024

AMRAP in 10 minutes:
50 Devil's press, 2x20/35/50lbs
50 burpee over dumbbell
max calories in remaining time

Score = max calories

Post max calories to whiteboard, your journal, and our Discord!

Thursday 4/11

Workout of the Day for Thursday 4/11/2024

for time:
30 calories
20 burpee box jump-overs, 12/20/24"
10 snatches, 85/125/155lbs

Rest until the clock reads 7:00 then go again. Repeat for total 3 cycles.

Share time to whiteboard, take notes in your journals, and on our Discord!

Wednesday 4/10

Workout of the Day for Wednesday 4/10/2024

sumo deadlift 55/5, 62.5/5, 67.5/3 (8-10), then

AMRAP in 15 minutes:
30 pistols
20 v-ups
10 bar muscle-ups

Post score to whiteboard, your journal, and to our Discord!

Tuesday 4/9

Workout of the Day for Tuesday 4/9/2024

4 rounds for time:
400m run
30 box jumps
15 hang squat cleans, 35/65/95lbs

Post time to whiteboard. Target should be 17min or less! Push the pace!

Monday 4/8

Workout of the Day for Monday 4/8/2024

back squat
75/5, 85/3, 95/1+

for time:
50-40-30-20-10 DB front rack walking lunge, 20/35/50lbs
10-8-6-4-2 cast wall walks

Share time to whiteboard/journal/Discord! Back squat max out next week!

Saturday 4/6

Workout of the Day for Saturday 4/6/2024

1:00 stations of

- pogo burpee

- DB goblet squat, 20/35/50lbs

- box jump, 12/20/24"

- KB SDHP, 12/16/24kg

- calorie row

- rest

Repeat 3 cycles for max total reps. Post score to whiteboard and your journal!

Friday 4/5

Tonight is our OPEN HOUSE- invite your coworkers, friends to check out the facility. Come do your lifts between 4:30pm and 7:30pm. Free workout at 5:30pm. Register here!

Workout of the Day for Friday 4/5

front squat up to 90% for 3 or more, then

150 wall ball for time, 8/14/20lbs to 9/9/10'. Every time you drop the ball you do a 200m run.

Post time to whiteboard, your journal, and our Discord!

Thursday 4/4

This Friday is our OPEN HOUSE- invite your coworkers, friends to check out the facility. Come do your lifts between 4:30pm and 7:30pm. Free workout at 5:30pm. Register here!

Workout of the Day for April 4th, 2024

10 rounds for time:
12 DB deadlifts
9 DB hang cleans
6 DB push jerks

Rx = 20/35/50lbs. Each side must be completely done on one side of the body. Switch sides each round. Post time to whiteboard/your journal/our Discord!

Wednesday 4/3

This Friday is our OPEN HOUSE- invite your coworkers, friends to check out the facility. Come do your lifts between 4:30pm and 7:30pm. Free workout at 5:30pm. Register here!

Workout of the Day for Wednesday 4/3/2024

sumo deadlift 60% for 5 reps (8-10 sets) resting exactly 1:00 between sets, then

"ANGIE"
for time:
100 pullups
100 pushups
100 situps
100 squats

Kris

Post time to whiteboard, journal, and Discord!

Tuesday 4/2

This Friday is our OPEN HOUSE- invite your coworkers, friends to check out the facility. Come do your lifts between 4:30pm and 7:30pm. Free workout at 5:30pm. Register here!

Workout of the Day for Tuesday 4/2/2024

bench press 60/5 (8-10), resting 1:00 between sets, then

AMRAP in 20:00
3 wall walks
10 kettlebell swings, 12/16/24kg
200m farmer's carry

Post score to whiteboard, your journal, and our Discord!

Monday 4/1

This Friday is our OPEN HOUSE- invite your coworkers, friends to check out the facility. Come do your lifts between 4:30pm and 7:30pm. Free workout at 5:30pm. Register here!

Workout of the Day for Monday 4/1/2024

BACK SQUAT bar/5, 50/5, 70/3, 80/3, 90/3+, then

for total time:

3 rounds of
2x25' dumbbell walking lunge, 2x10/20/35lbs
15 toes-to-bar

3 rounds of
2x25' dumbbell walking lunge
10 chest-to-bar pullups

3 rounds of
2x25' dumbbell walking lunge
5 bar muscle-ups

Coach Carissa is getting ready to start a LEGENDS class, specifically designed for our senior friends and family

20-min time cap. Post times to whiteboard, your journal, and on our Discord!

Saturday 3/30

Workout of the Day for Saturday 3/30/2024

for total time:

a. 3 rounds of 12/18/25 calories + 10 kettlebell clean/side, 12/16/24kg

2:00 REST

5 rounds of 12/18/25 calories + 50m farmers carry, 2x12/16/24kg or 2x25/35/50lbs

2:00 REST

3 rounds of 12/18/25 calories + 10 kettlebell clean/side, 12/16/24kg

*Rx+ does 50/70/100lbs sandbag clean + sandbag carry. Post time to the whiteboard, your workout journal, and Discord!

Friday 3/29

Workout of the Day for Friday 3/29/2024

7 sets to attempt a max:
3 push press + 2 push jerks + 1 jerk

Post highest successful weight to whiteboard, journal, and Discord!

Thursday 3/28

Workout of the Day for Thursday 3/28/2024

every 2 minutes for 40 minutes complete

a. sled push, length of rig + back
b. 3 toes-to-bar + 2 chest-to-bar + 1 bar muscle-up
c. max running single unders
d. 5 touch-and-go snatches
e. 2 wall walks + 3 HSPU

Post your heaviest touch-and-go snatch to the whiteboard, your journal, and our Discord!

Wednesday 3/27

Workout of the Day for Wednesday 3/27/2024

"ELIZABETH"
21-15-9 reps for time:
squat cleans
ring dips

Post time to whiteboard, inside your journal, and to our Discord!

Tuesday 3/26

Workout of the Day for Tuesday 3/26/2024

bench press 5-5-5-3-3-3-1-1-1, then

perform 10 kettlebell swings every minute on the minute for 10 rounds. Finish with Turkish Get-up practice.

Note your bench press single to the whiteboard, your journal, and our Discord!

Monday 3/25

Workout of the Day for Monday 3/25/2024

8-10 sets of 5 back squats at 65%, resting 1:00 between sets, then

as many reps as possible in 10 minutes:
30 (unbroken) double unders
15 ground-to-overhead, 55/75/95lbs

Share your total reps completed to whiteboard, journal, and Discord!