Monday, 12/15

Daily Challenge: “Reckless Driving”

Format: Descending Rep Circuit

25-20-15-10-5
Goblet Squats
Pushups
Reverse Crunch
Ring Rows
500m-400m-300m-200m-100m Run

P360 Strength/Olympic Weightlifting, 6 pm @ Crown Point

First,
Clean Option

  • Paused Hang Cleans 5 x 3
  • OR, Full Cleans, 5 x 2

 

Then,
Strict Press in Wide Jerk Position, 5 x 5

Last,
High Speed Technique Splits, 5 x 5
HSPU x 5

Tuesday, 12/16

10846220_10152955156552953_9041409017642175175_n

Daily Challenge: “Wall Street”

Format: 3-Tier

First
5 x 2 Deadlift
(x5 for beginners to intermediate)

Then,
10 x 10 Speed RKB Swings
B.U.A.N
(Bell down two levels and focus on explosive hip speed)

Last,
800m Timed Sprint

 

 

Wednesday, 12/17

10580884_10152642512242953_7153134425202076760_o

Daily Challenge: “Yard Work”

Format: 3 x 8min Stations

Station A: 8 min.
300m Row
20 Total BW Lunges
Station B: 8 min.
10 UH Barbell Row
5 MB Slams
Station C: 8 min.
5 Pull-Ups
10 V-Ups
5 Ring Dips

 

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point
10 h2h swings
10 snatches (5/s)
10 Waiter press/shotput swings (5/s)
(x5)
10-1 (heavy) goblet squat/ burpee
10 strict press to windmill (5/s)
(Light recovery)
(x3)

Thursday, 12/18

1548171_10152251924732953_920446112_o

Daily Challenge: “Crayola”

Format: 3-Tier

First,
5 x 2 Back Squat
(x5 for beginners to intermediate)

Then,
5 x 5 OHS

Last,
5 Burpees
80m Run

(x6)

Friday, 12/19

Daily Challenge: “Rebel Yell”

10511355_10152642511232953_3278576794857845446_n

Format: Split Option

Performance

5 x 2 Hang Cleans

Then,
5 Thrusters (115#/85# or scaled)
80m Run
(x5) FOR TIME

 

CONDITIONING
Devil’s KB Complex
100m Run
(x10)

Saturday, 12/20

Screenshot_2014-06-24-11-25-36

Daily Challenge: “Old English”

Format: 25 minutes + Finisher

5 Your Choice Snatch (Hang or DB)
30’ Plank
5 Box Jumps
100m Row
(x25 min)
—-
Then,
50 Paused KB/DB Rows w/ a Partner

Sunday, 12/21

Yoga: 9 am @ P360 Mission Beach

There will not be P360 Speed this week.

(Visited 28 times, 1 visits today)