Push up Challenge (30May20)

Day 29

Level 1

5x 12 ring rows or bed sheet rows

Level 2

5x 20 ring rows or bed sheet rows

Level 3

5x 22 ring rows or bed sheet rows

Level 4

5x 26 ring rows or bed sheet rows

Our 30day push up challenge is designed to get you in the best push up shape of you life. We will have 4 levels based of your AMRAP score. Different workouts posted everyday to fit your level.

Level 1 = Less than 8 Unbroken standard/modified push ups

Level 2 = Less than 15 Unbroken standard push ups

Level 3 =15 to  25 Unbroken standard push ups

Level 4 =25 plus Unbroken standard push ups

Push up Challenge (29May20)

Day 28

Level 1

Push up Plank Hold

5 rounds

35 sec hold 40 sec rest

1 set Max push ups on knees

Level 2

Push Up Plank Hold

5 rounds

40 sec hold 35 sec rest

1 Set Max Push Ups

Level 3

Push Up Plank Hold

5 rounds

45 sec hold 30 sec rest

1 Set Max Push Ups

Level 4

Push Up Plank Hold

5 rounds

50 sec hold 25 sec rest

1 Set Max Push Ups

Our 30day push up challenge is designed to get you in the best push up shape of you life. We will have 4 levels based of your AMRAP score. Different workouts posted everyday to fit your level.

Level 1 = Less than 8 Unbroken standard/modified push ups

Level 2 = Less than 15 Unbroken standard push ups

Level 3 =15 to  25 Unbroken standard push ups

Level 4 =25 plus Unbroken standard push ups

Friday (29May20)

Streaming schedule

6:30am (Zoom)

7pm (Zoom) *ROMWOD & chill*

*ROMWOD & Chill*

Recovery/ mobility social hours- show up with your favorite glass of wine (or can of

lacroix) and have a little stretchy stretch with you favorite gym friends

Warm up

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the Equipment)

Back squat

Every 90secs for 5 rounds

5 @ 60%

3rds

40 reverse lunge (back rack) 65/95

20 power snatch 65/95

20 burpees

*every 2mins do 20 DUs*

Extra Credit

100 glute bridges

(Some Equipment)

Every 90secs for 5rounds-

10-15 goblet split squats each side

3rds

40 goblet reverse lunge

30 alternating DB/KB snatch

20 burpees

*every 2mins do 20 DUs*

Extra Credit

100 glute bridges

(No Equipment)

*use a KB/DB/sandbag/heavy object*

Every 90secs for 5rounds-

10-15 goblet split squats each side

3rds

40 goblet reverse lunge

30 alternating object snatch

20 burpees

*every 2mins do 10 jumping jacks*

Extra Credit

100 glute bridges

Push up Challenge (28May20)

Day 27

Level 1

Scap push ups

4x 12

Level 2

Scap push ups

4x 16

Level 3

Scap push ups

4x 18

Level 4

Scap push ups

4×22

*for level 1 drop to you knees if needed*

*rest 60 secs between rounds*

Our 30day push up challenge is designed to get you in the best push up shape of you life. We will have 4 levels based of your AMRAP score. Different workouts posted everyday to fit your level.

Level 1 = Less than 8 Unbroken standard/modified push ups

Level 2 = Less than 15 Unbroken standard push ups

Level 3 =15 to  25 Unbroken standard push ups

Level 4 =25 plus Unbroken standard push ups

Thursday (28May20)

Streaming schedule

Recovery w/ Renae (Twitch)

10mins of skill work

Example: Doubleunders, handstands, pistols, kipping, muscle ups etc.

For 4 rounds-

2min of

20/25 cals on the bike

Max burpees

Rest 2mins

20 burpees

Max cals on the bike

Rest 2mins

Sub 50 doubleunders or 100 singles/ max DUs/Singles for bike

10-15 mins Recovery/ mobility