Monday

DAILY CHALLENGE

First, for Strength.
5 Back Squat @ 50-75%
8 DB Leaning Rows
(x4)
—
Then, for Conditioning.
10-8-6-4-2
FTF Push Press
RKB Swing
Renegade Row
80m Uneven Farmer Walk

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squats → Phase 1 Goblet Squat Test* OR 10 Goblet Squats
Push Press → DBs

Advanced Development:
Back Squats → 4×3 @85%

SPECIALTY CLASSES

SHRED: 12pm, 6:30pm

First, for 10 Minutes.
5 Goblet Squats
5 V-Ups
5 Push-Ups
5 Bicycle Crunches
—
Then, for 12 Minutes
200m Row
6 Hell Trots
150m Run
—
Then, for 8 Minutes w/ a Partner
A: 100m Run
B: Plank

Tuesday

DAILY CHALLENGE

First, for Structure (20min Cap)
8 Pull-ups
3 Broad Jumps
3×10” on/10” off Hollow Hold
(x4)
—
Then, For Conditioning.
8/s ½ Kneeling 1-Arm Rope Slams
6 Wall Balls
150m Row
100m Run
(x12 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-ups → Ring Rows as needed
Broad Jumps → 8 Squat Jumps

Advanced Development:
Pull-ups → 5 weighted

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

3×8’ Density Circuits
A / B / C Rope Movement
3/s Goblet Curtsy Lunge
2 Power Burpees
20 High Knees
6 DB Thrusters
100m Row Sprint

To Finish w/ a Partner:
100 – 200 – 300m Pyramid

MUSCLE: 6p

First,
5  Bench Press
5  Barbell Row
3’ rest
(x4)
—
Then,
5 Strict Press
5 Chin- Ups
3’rest
(x4)
—
Last,
3×12 DB Supine Tricep Ext

Wednesday

Restorative Yoga 8 pm – CP

DAILY CHALLENGE

First, for Structure.
5/s Split Stance Press
5/s Bulgarian Split Squats
10 Bent Over Barbell Row
(x4)
—
Then, for Conditioning.
w/ a Partner.
A: KB Complex
B: 200m Run
(x14 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2 →*Phase 1 Row Test Option*

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 3 Clean Pulls @ 30%
—
Main Movement:
5 x 2+1 Clean & Jerks 75-90%
—
Strength:
3 x 4 Front Squats @ 80%

SHRED: 12 pm

Every 2 Minutes.
Rotate between A superset and B superset every two minutes. 10 total rounds. 30” rest between rounds.
A1: 5 Goblet Squat Cleans
A2: 100m Run
–Rest 30” between Rounds Each Time–
B1: 3/s DB Snatch
B2: 5/s Plyo Skaters
(x10)
—
To Finish:
½ Bridge Run 

KETTLEBELL CORE: 5:30p

Line Drills
(x10 min)
—
5/s Bul Split Squat Pass Through
8 OH Swings
5/s Hollow Floor Press
8 RKB Swings
(x10 min)
—
10/s Plank Band Row
6 MB Burpee Slam
20m/s Waiter Walk
150m Run
(x10 min) 

Thursday

DAILY CHALLENGE

First, for Strength.
4 Hang Clean or Snatch @60-75%
8 Seated Band Pulldowns
(x4)
—
Then, for Conditioning.
1 Hang Complex @ 50-60%
5 Lateral Bar Hops
5 Knees to Chest
100m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Cleans/Snatches→ Muscle Version
Hang Complex→ Unloaded BB Thrusters

Advanced Development:
Tier 2 →2R Full Snatches or Cleans @85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 3 Clean Pulls @ 30%
—
Main Movement:
5 x 2+1 Clean & Jerks 75-90%
—
Strength:
3 x 4 Front Squats @ 80% 

MUSCLE: 5:30p   

4×5 Deadlifts @82.5%
4×5 Front Squats @82.5%
4×5/S Bulgarian Split Squats

SHRED: 6pm

Every 2 Minutes.
Rotate between A superset and B superset every two minutes. 10 total rounds. 30” rest between rounds.
A1: 5 Goblet Squat Cleans
A2: 100m Run
–Rest 30” between Rounds Each Time–
B1: 3/s DB Snatch
B2: 5/s Plyo Skaters
(x10)
—
To Finish:
½ Bridge Run

Friday

DAILY CHALLENGE

Every 2:30
5 Double KB Front Squat
3/s Renegade Row
(x7)
—
Then, for Conditioning.
w/ a Partner. Match your initial time each round.
A: 300m Run
B: Rest
(x4)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

3×8’ Density Circuits
A / B / C Coach’s Call Rope Movement
3/s Goblet Curtsy Lunge
2 Power Burpees
20 High Knees
6 DB Thrusters
100m Row Sprint

To Finish w/ a Partner:
100 – 200 – 300m Pyramid

Saturday

DAILY CHALLENGE:

Sunday

Vinyasa Yoga: 9 am @ Crown Point
Open Gym: 10a – 12p @ Crown Point

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