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
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
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
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
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
