Monday, 12/8

Daily Challenge: “Smarties”

Format: 3-Tier

First,
5×5 Back Squat

Then,
10 Goblet Squats
10 Barbell Curls
30’ Plank
80m Run
(x5)

Last,
50 Chin-Ups
P360 Olympic Weightlifting, 6 pm @ Crown Point

5 x 3 Snatch Balance
5 x 3 3rd Pull Snatches
5 x 3 Overhead Squats or Back Squats

 

Tuesday, 12/9

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Daily Challenge: “Hang Ten”

Format: 8 Rounds

8 Rounds

Performed at moderate to heavy weight.  Be challenged, work slow.  This is not a fast paced workout.

10 Deadlifts
10 DB Bench Press
10 KB Rows

 


Wednesday, 12/10

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Daily Challenge: “Aqua Velva”

Format: 3 x 8min Stations

Station A: 8 minutes
200m Row
10 Burpees

Station B: 8 minutes
10 Pushups
10 BW Squats
10 V-Ups
Station C: 8 minutes
10 Push Press (clean barbell from floor)
15 RKB Swings

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point

Tier 1
5 min. EMOM
10 partner loaded eccentric swings
(Partner A immediately followed by partner B)

Tier 2
A. 3 double kb press (push optional)
B. 5 squat jumps
x6

Tier 3
A. Double kb preacher squats
B. Plyo push-ups
x6

300m run (A then B)

Open H2H swing play

Thursday, 12/11

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Daily Challenge: “Blue Ribbon”

Format: Split Option

Performance
5 x 1 Clean and Jerk Complexes
Full clean, reset, full clean, jerk, jerk.   This string of four movements =  the 1 listed above.

Then,
5 x 3 Hang Cleans
Conditioning
25 Hell Trots

800m Run

25 Hell Trots

Friday, 12/12

Daily Challenge: “Ramble On”

Format: 3-Tiers

First,
5×5 Strict Press

Then,
5/s Alternating DB Jerks
10/s MB Twist
5 Box Jumps
x6

Last,
Hold Max Plank x up to 3 sets

Saturday, 12/13

frontsquat

Daily Challenge: “Corona”

Format: 3-Tier

First,
5 x 5 Front Squat

Then,
5 minutes of max burpees

Last,

5 minutes of max OH swings

Sunday, 12/14

Yoga: 9 am @ P360 Mission Beach
P360 Speed: 9 am
Location: Tourmaline Surf Park
Timed hill sprints x 6
ALL OUT EFFORT on each one
Downhill = recover
3 full minutes rest in between
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