Wednesday, June 28, 2017

Workout of the Day

The Pushups Amplified Challenge ends this week. Today is the last day to retest your pushups. Come in and crush it!

A) Pushups Amplified Challenge – Retest Day 2
Max perfect pushups in one set
See the movement standards below

B1) Back Squat 3×5
20 minutes for 3 work sets of 5 reps
Add 5-10 lbs from 2 weeks ago

B2) Strict Pullups 5×2
Go CTB and/or add weight if possible

C) For time:
120 Walking Lunge Steps
5 Burpees EMOM, starting at 0:00
*cap = 7 min
*compare to 4/6/17


Perfect Pushup Movement Standards:

  • Elbows locked at the top of each rep
  • Maintain rigid plank position (hips in-line with shoulders and ankles throughout the rep)
  • Chest hits the ground at the bottom (and ONLY the chest)

 

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