Saturday 6/1

Workout of the Day for Saturday 6/1/2024

3 rounds for max total reps:
- wall ball, 8/14/20lbs to 8/9/10’
- power snatch, 35/55/75lbs
- box jumps, 12/20/24”
- calorie row
- rest

Post score to whiteboard, journal, and Discord!

+++

CompEx for Saturday 6/1/2024

thoracic and hip mobility

front squats + clean complex

6 rounds YGIG
15 v-ups
25’ mixed rack walking lunge, 2x12/16/24kg
15 toes-to-bar
25’ mixed rack walking lunge

finish with kettlebell swings + reverse lunges

Friday 5/31

Workout of the Day for Friday 5/31/2024 - 5x121

“NANCY”

5 rounds for time:
400m run
15 overhead squats, 35/65/95lbs

Post time to whiteboard, journal, and Discord!

Thursday 5/30

Workout of the Day for Thursday 5/30/2024 - 2x12321

for time:
5 wall walks
70 line-facing burpees
5 wall walks
60 kettlebell sumo deadlift high pulls, 12/16/24kg
5 wall walks
50 perfectly-vertical kettlebell swings
5 wall walks
40 kettlebell walking lunges
5 wall walks

If 5 wall walks isn’t a challenge to you, do 5 wall walks + 3 chest-to-wall HSPU each round instead.

Post results to whiteboard, journal, and Discord!

+++

Legends for Thursday 5/30/2024

AMRAP in 12 minutes:
ball slams
step ups + high knee raise
single DB raise
plank

Bodybuilding for Thursday 5/30/2024

8 sets of 8 reps:
a. lat pullover + front delt raise
b. iron cross progressions + Lu raises
c. dragon flags + kettlebell Jefferson curls
d. db bicep curls + Arnold presses

Wednesday 5/29

Workout of the Day for Wednesday 5/29/2024 - 2x12321

3 rounds for time:
12 Devil's press, 2x20/35/50lbs
12 banded step-downs/side, orange/blue/green + 12/20/24"

then, every minute on the minute for 10 minutes:
1 clean & 2 jerks
or 2 cleans & 1 jerk
or clean & jerk

Ascending to a heavy for-the-day.

Post results to whiteboard/journal/Discord.

Tuesday 5/28

Workout of the Day for Tuesday 5/28/24

“CINDY”
as many rounds and reps as possible in 20 minutes:
5 pull-ups
10 push-ups
15 air squats

(if you did MURPH yesterday you will be doing a 5k run, row, or ski for time)

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

+++

Bodybuilding for Tuesday 5/28/2024

AMRAP in 10 minutes:
10 GHR or Nordic Curl Negatives
10 seated good mornings

AMRAP in 10 minutes:
10 one-arm row/side
10 Z-press

AMRAP in 10 minutes:
10 dive-bomb pushups
20 banded bicep curls

AMRAP in 10 minutes:
20-40-60-etc of
straight leg crunches
supermans
reverse crunches
skydivers

Monday 5/27

Workout of the Day for Memorial Day Monday 5/27/2024

“MURPH”

for time:
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Partition the pullups, pushups, and squat however. If you have a 14/20lbs weight vest or ruck, wear it!

Post time to whiteboard, your journal, and Discord!

Saturday 5/25

Workout of the Day for Saturday 5/25/2024 - 5x121

tabata intervals (:20/:10/for 8 rounds) of each
- crossover single unders
- step-ups, 16/24/30”
- Devil's press, 2x20/35/50lbs
- shuttle run, 20’

Rest 1:00 between exercises.

Post best tabata “score” for each of the exercises.

CompEx for Saturday 5/25/2024

EMOM x12: clean + 2 jerks, ascending in weight
EMOM x8: 2-rep deadlift, ascending in weight

#tttTD239
5 rounds for time:
5 bar muscle-ups
10 line-facing burpees
15 wall ball
(*40/50 calorie row to start and end the workout)

7 rounds for quality:
2 wall walks + 2 chest-to-wall handstand pushups + HSW
2 kipping muscle-ups + 1 strict muscle-up

30min+ berg Zone 1/2

Friday 5/24

Workout of the Day for Friday 5/25/2024 - 5x121

5 rounds for time:
400m medicine ball run, 8/14/20lbs
10 burpee over ball

then establish a heavy clean (& jerk) in 6 minutes

Post time and heaviest successful lift to whiteboard/journal/Discord!

Thursday 5/23

Workout of the Day for Thursday 5/23/2024 - 2x12321

every 2:00 for 40:00
- 3-5 wall walks
- max 20’ shuttle run (down & back = 1)
- 15 situps
- max box jump over, 12/20/24”
- 5 deadlifts, ascending

Post heaviest successful 5-rep deadlift to whiteboard, journal, and Discord!

+++

Barbell for Thursday 5/23/2024

Attend class for password!

LEGENDS for Thursday 5/23/2024

planks, deadlifts

3 rounds for time:
pushups
bike calories

Bodybuilding for Thursday 5/23/2024

4-5 rounds:
15 kettlebell high pull
15 kettlebell lat pullover
1:00 rest

3-4 rounds:
8-12 Zottman curls
8-12 dive-bomber pushup
1:00 rest

2-3 rounds:
100 pull aparts
75 band tricep ext
75 band bicep curl

Wednesday 5/22

Workout of the Day for Wednesday 5/22/2024

AMRAP in 3:00
6 burpee over bell
9 PVKBS, 12/16/24kg
12 (jumping) lunges

Rest 1:00. Repeat for 5 total cycles.

Post all five scores to whiteboard/journal/Discord!

Tuesday 5/21

Workout of the Day for Tuesday 5/21/2024 - 4x121

3-4 rounds of
8-12 split squats/side
8-12 good mornings, heavy

AMRAP in 20 minutes:
500m row
10 sandbag clean (or double kettlebell cleans)
400m run

Post score to whiteboard, journal, and our Discord!

+++

BARBELL moving forward has been moved! Attend the class to get the programming!

+++

LEGENDS for Tuesday 5/21/2024

step-ups and squats, seated stretches

for time:
50 wall ball
40 step-ups
400m farmer’s carry

Bodybuilding for Tuesday 5/21/2024

AMRAP in 10 minutes:
10 GHR or Nordic Curl Negatives
10 seated good mornings

AMRAP in 10 minutes:
10 one-arm row/side
10 bicep openers

AMRAP in 10 minutes:
10 dive-bomb pushups
10 anconeus extension/side

Monday 5/20

Check out http://attn.pushpress.com/ for our expanded morning schedule starting this week!

Workout of the Day for Monday 5/20/2024 - 4x121

for total overall time:

6 rounds of
30 double unders
12/15 calorie row

then

6 rounds of 
30 air squats
15 push press, 45/65/95#

Post time to complete all 12 rounds to whiteboard, journal, and Discord!

Saturday 5/18

Workout of the Day for Saturday 5/18/2024

for time:
400m run
42 PVKBS
21 t2b
400m run
30 PVKBS
15 t2b
400m run
18 perfectly-vertical kettlebell swing
9 toes-to-bar
400m run

Rx = 12/16/24kg kettlebell. Post time to whiteboard, journal, and Discord!

CompEx for Saturday 5/18/2024

A. WARMUP

1:30 stations at conversational
- bike
- row
- GHDs, pegboard, HSW
- freestyle rope on deck

2 rounds!

B. PRIMER

sandbag partner mile OR single weighted mile

C. WTT WOD 4 - GRACE/ISABEL

Complete the following in 8 minutes:
- Partner 1 completes “ISABEL”
- then Partner 2 completes “GRACE” right Into…
- max burpee over line (or BFB), 1 working at a time

45/65/95/135/155lbs. Score = Time, Reps

D. #tttTD238

AMRAP in 20
20 t2b
20 alt power snatch, 35/50lbs
20 bj, 20/24"
20 db hang clean (5s), 35/50lbs
200m run

E. "2+1/2"

wall walks + C2WHSPU or RMU + SRMU 

Friday 5/17

Workout of the Day for Friday 5/17/2024 - 2x12321

AMRAP in 20 minutes:
150m weighted carry
30 KB sumo deadlift high pulls, 12/16/24kg
45 calories

Post rounds completed to whiteboard, your journal, and our Discord!

Thursday 5/16

Workout of the Day for Thursday 5/16/2024 - 2x12321

"LINDA"
10-to-1 reps for time:
power clean, .75xBW
bench press, 1xBW
deadlift, 1.5xBW

Post time to whiteboard, journal, and Discord!

+++

LEGENDS for Thursday 5/16/2024

weighted carries, core work, neck stretches

AMRAP in 12 minutes:
8 heel raises
6 ring rows
:20 plank

calf and tibialis stretches

Barbell for Thursday 5/16/2024

Olympic Weightlifting

pause pulls

below-the-knee hang snatch + low-hang snatch + floating snatch, 10x1
below-the-knee hang clean + low-hang clean + jerk, 8x1
2 front squat + 1 jerk, 10 sets

2-3 rounds:
5 box jumps, progressively higher
8 dips (weighted?)
30 reverse crunches

play with skin-the-cats

Powerlifting/General Strength

back squat 85/3 (6)
push press 5x5
wide-grip strict press from behind-the-neck 3x3
viper press 2x5
seated good morning 3x8

3 rounds:
15 hip extensions (weighted?)
45 crunches

2 rounds:
10 strict hang high pull
20 bicep curls

BODYBUILDING for Thursday 5/16/24

AMRAP in 10 minutes:
10 ring rows
10 dips
10 overhand curls
10 JM press

5 minutes/side: banded step-downs

3-4 rounds:
50 banded pull aparts
35 banded lat pressdowns
20 banded upright rows

Wednesday 5/15

Workout of the Day for Wednesday 5/15/2024

AMRAP in 10 minutes:
5 push press, 55/65/95lbs
10 pushups
15 air squats

Rest 5 minutes*

AMRAP in 10 minutes:
10 deadlifts, 85/125/185lbs
20 wide-grip pushups
30 walking lunges

*Go on a jog, jump on a bike, etc. Stay moving, but recover your heart rate and shake out any tension from the previous AMRAP.

Post both scores to whiteboard, your journal, and the whiteboard!

Tuesday 5/14

Workout of the Day for Tuesday 5/14/2024 - 4x121

21-15-9 reps for time:
power clean & jerk, 55/85/115lbs
(ring) dips

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

+ + +

LEGENDS for Tuesday 5/14/2024

rows, wall sits, and good mornings. neck stretches.

3 rounds for time:
10 box squats
200m row

balance playtime

BARBELL for Tuesday 5/14/2024

Olympic Weightlifting

hang snatch from above knee + hang snatch from below knee + OHS 7x2
hang clean from above knee + hang clean from below knee + jerk 6x2
3 front squats + 1 jerk for 5 sets

3-4 rounds:
20 BW reverse hyper
10 Lu raises
5 sotts press

Powerlifting

back squat 80/5 (5)
bench press 6x4
Romanian deadlift 3x10

3-4 rounds:
30 weighted crunches
20 dips
10 bent-over row/side, heavy

BODYBUILDING for Tuesday 5/14/2024

3-5 rounds
20 ‘top to top’ alternating DB press, AHAP

5 rounds, as heavy as possible
3 rack pulls
30 DB shrugs

5 rounds:
30 banded pause step-ups/side

Monday 5/13

Workout of the Day for Monday 5/13/2024 - 3x12321

every 8:00 x5 rounds:
20 kettlebell swings, 16/24/32kg
400m run
40 double unders
400m run
10 front squats, as heavy as possible

Post heaviest front squat load to whiteboard, your journal, and our Discord!

Saturday 5/11

Workout of the Day for Saturday 5/11/2024

"TREVOR"
in teams of four, for time:
300 pullups
400 pushups
500 situps
600 squats

*Two athletes may work at a time. Post teammates and scores to whiteboard/your journal, and our Discord!

++++

CompEx for Saturday 5/11/2024 - 8am for 90+ minutes

a. med ball throws

b. 1 mile (shared) weighted carry, AHAP.

c. #tttTD237
AMRAP in 2:00
12/15 calorie row
9 deadlifts, 155/225lbs
max muscle-ups

Rest 1:00. Repeat for 5 total sets.

d. EMOM x7
2 wall walks + 3 c2w HSPU

e. splits development

Friday 5/10

Workout of the Day for Friday 5/10/24

for time:
15 overhead squats
30 pogo burpees
30 situps
15 power cleans
15 chest-to-bar*
15 power cleans
30 situps
30 pogo burpees
15 overhead squats

Rx = 45/65/95lbs. SupeRx does bar muscle-ups

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