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Curtis Grogins 04/07/2020 Courage G6 Pyramids For time:

Two rounds Pyramids of ten for:
Pushups
Situps
Squats

First round is 1, then 2...until you reach ten.
Second round is 10, then 9...until you reach one.

Substitute six point pushups, crunches or door frame leg tucks, and half squats or chair assisted squats. 		38m 41s
Performed as RX
Catherine Trisch 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 42m 13s
Performed as RX
Deion Talton 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 20m 42s
Performed as RX
Dakota Horton 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 33m 00s
Performed as RX
Tyler Johnson 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 36m 03s
Performed as RX
Shawna Cole 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 46m 25s
Performed as RX
Hannah Powers 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 42m 00s
Performed as RX
Chris Neubert 04/07/2020 My recliner Day 2 Bench press 10-10-5-5-5-5
Cable chest press 10-10-10
Chest flyes 10-10-10
Pull ups 5-5-5-5
Seated cable row 10-10-10		 Bench press 80-90-150-160-170-170 lbs
Cable chest press 80-80-80 lbs
Cable chest flye 60-60-60 lbs
Pull up 0-20-30-40 lbs
Seated cable row 60-60-60 lbs
Performed as RX
Quinton Jackson 04/07/2020 Courage G6 Pyramids For time:

Two rounds Pyramids of ten for:
Pushups
Situps
Squats

First round is 1, then 2...until you reach ten.
Second round is 10, then 9...until you reach one.

Substitute six point pushups, crunches or door frame leg tucks, and half squats or chair assisted squats. 		10m 00s
Performed as RX
Quinton Jackson 04/07/2020 Courage G6 Pyramids For time:

Two rounds Pyramids of ten for:
Pushups
Situps
Squats

First round is 1, then 2...until you reach ten.
Second round is 10, then 9...until you reach one.

Substitute six point pushups, crunches or door frame leg tucks, and half squats or chair assisted squats. 		30m 00s
Performed as RX
Harb Harb 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 60m 00s
Performed as RX
Jacob Bittner 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 60m 00s
Performed as RX
Ryan Dawson 04/07/2020 Highlander HHC 2 mile Tuesday 2 Miles total distance:
Run, jog, walk, ruck, lunge, bike, swim, row...

You get the idea.

Get out, and put some miles on your feet & legs		 2.30 mi
Performed as RX
Scott Patterson 04/07/2020 Highlander HHC 2 mile Tuesday 2 Miles total distance:
Run, jog, walk, ruck, lunge, bike, swim, row...

You get the idea.

Get out, and put some miles on your feet & legs: ran two miles with my dogs (huskey and pit-mix)...turns out they need water after that point...after letting them go, I ran two more on my own...I was completely exhausted...and I'm feeling it today when walking down stairs. 		4.00 mi
Performed as RX
Miguel Carmona 04/07/2020 Highlander HHC 2 mile Tuesday 2 Miles total distance:
Run, jog, walk, ruck, lunge, bike, swim, row...

You get the idea.

Get out, and put some miles on your feet & legs		 6.00 mi
Performed as RX
Timothy Jones 04/07/2020 Courage G6 Pyramids For time:

Two rounds Pyramids of ten for:
Pushups
Situps
Squats

First round is 1, then 2...until you reach ten.
Second round is 10, then 9...until you reach one.

Substitute six point pushups, crunches or door frame leg tucks, and half squats or chair assisted squats. 		38m 58s
Performed as RX
Rebecca Hooper 04/07/2020 Highlander HHC 2 mile Tuesday 2 Miles total distance:
Run, jog, walk, ruck, lunge, bike, swim, row...

You get the idea.

Get out, and put some miles on your feet & legs		 3.50 mi
Performed as RX
Greg Segui 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 536 reps
Performed as RX
Nyree Segui 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 513 reps
Performed as RX
Teresa Culver 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 506 reps
Performed as RX
Jonathan Schabruch 04/06/2020 Sheepdog CrossFit None 5 rounds for time of:
20/15 Bike Calories
7 Front Squats, 55% 1RM
Dumbbell Farmers Carry, 50/35 lbs, 50 m		 14m 42s
Workout Scaled
Jen Priestman 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 520 reps
Performed as RX
Jen Drenth 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 488 reps
Performed as RX
Toni Smith 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 578 reps
Performed as RX
Sheryl Ferris-Little 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 445 reps
Performed as RX
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