Monday, 12/1

Daily Challenge: “Smarties”

Format: 3 Round Circuit + Finisher

25 OH KBS
25 DB Front Squats
25 Pull-Ups (only on 1st & 3rd Rounds)
25 Front Rack Reverse Lunges (total)
(x3)

Then,
800m Row
800m Run

 

Power Hour, 6 pm @ Crown Point

Snatch Work

Deficit Front Squats 5 x 3

 

Tuesday, 12/2

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Daily Challenge: “Ripened”

Format: Split Option

Performance
5 x 2 Cleans
Then,
5 x 1 Clean & Jerk

Fat Loss & Conditioning
10 Barbell Rows
10 V-Ups
5 Box Jumps
80m Run
(x25 minutes)

Then,
20 Burpees
 

Wednesday, 12/3

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Daily Challenge: “Zaxby”

First,
10 – 15 minutes of TGU work

  • either 3/s
  • or, 1/s

Pace and time on your own, just get some good work in.

Then,
10 Ring Dips
10 KBS
5 Squat Jumps
(x5)

Last,
50 Pushups
(weighted option)

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point

15 H-2-H swings

10 Goblet Squat w/Pause Front Press
10 Strict Press (5R,5L)
x5
10 Goblet Curtsey Lunge (5R,5L)
10 Bottoms Up Goblet Squats
x5
10sec. Double KB Jerk Holds
Heavy
x6

Thursday, 12/4

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Daily Challenge: “Larry David”

Format: Break Up As Needed

Rotate though in any order, any amount of reps until everything is completed.

2000m of Rowing
2000m of Running (in blocks of 500m)
50 Ring Rows
100 Sit-Ups
200 MB Twists (100/s)

Friday, 12/5

Daily Challenge: “Rage”

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Format: 2-Tiers

5 Rounds
8 Deadlifts
8 DB Bench Press
15 Reverse Crunches

Then,
5/s Alternating KB Jerk
80m Run
(x6)

Saturday, 12/6

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Daily Challenge: “Tick Tock”

Format: Partner Descending Rep Circuit

3 Rounds

6:1 Thrusters / Burpees
6:1 Chin-Ups / Push-Ups
500m Run

Go from 6 reps to 1 rep switching movements. I do 6 thrusters while you do 6 burpees, we switch. Then I do 5 thrusters and you do 5 burpees, we switch. Then 4, etc. all the way down to 1. Same concept with chin-ups and push-ups. Run 200m after you complete both pairings. Do this 3 times.

Complete this challenge as fast as you can.

Sunday, 12/7

Yoga: 9 am @ P360 Mission Beach
P360 Speed: 9 am @ P360 Mission Beach
Location: Meet at P360 Mission Beach
Distance intervals – AMRAP 25 minutes
Sprint / jog every other block between Santa Clara Pl & El Carmel
1 min rest in between each out and back run
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