There will be regular classes Monday – Wednesday. Starting Thursday, we will move to the Thanksgiving weekend schedule above.
Monday, 11/24
Daily Challenge: “Riley”
Format: 3-Tier
First,
5 x 2 Deadlifts (x5 for beginners)
—
Then,
5/s Goblet Reverse Lunges
5 Chest to Bar Pull-Ups
5/s DB Burners
80m Run
(x6)
—
Last
20 Burpees
(As fast as possible)
Power Hour, 6 pm @ P360 Crown Point
Snatch, 5 x 2 (Hang or Power)
—
Cleans, 5 x 2 (From the floor)
Standing Box Jumps, x 3 (no approach)
Tuesday, 11/25
Daily Challenge: “Candy”
Format: 3-Tier
First,
5 x 2 Split Jerks
or
5 x 5 Push Jerks
—
Then,
10 DB Push Press
10 RKB Swings
(x6)
—
Last,
200m Row
500m Run
(x4)
Wednesday, 11/26
Daily Challenge: “Rover”
Performance
5 x 2 Back Squats (x5 for beginners)
Then,
5 x 2 OH Squat (x5 for beginners)
Fat Loss & Conditioning
10 Goblet Squats
10 DB Bench Press
(x5)
—
5/s Goblet Side Lunge
10 Push-Ups
5 Box Jumps
200m Run (3 islands out front)
(x5)
—
800m Run
P360 Kettlebells: 5 & 6 pm @ P360 Crown Point
Ext. warm up
Static start swings
2×10
—
Split start option
5 min. Snatch test
Goal-100 : blue/men, green/women
(Can sub for red/orange)
Or
5 min. EMOM
10 swings
5 goblet squats
—
300m run
—
10 goblet reverse lunges (total)
5 static start swings
10 push press (5R,5L)
x5
—
300m run
Chill out
Thanksgiving, 11/27
Daily Challenge: “Gobbles”
Format: Partner Circuit
With a partner, rotate 10 reps until you each complete the reps listed. Move through the circuit twice.
2 Rounds
A: 50 Barbell Rows (10)
B: 50 OH Plate Lunges (10) TOTAL
C: 50 Sit-Ups (10)
D: 25 Pull-Ups (5)
E: 500m Row (full 500m then switch)
Friday, 11/28
Daily Challenge: “Air Raid”
Format: 10 Rounds
10 Rounds
5 Hang Cleans
5 Burpees
80m Run
Saturday, 11/29
Daily Challenge: “Crisco”
Format: 3-Tier
First,
5 x 5 Barbell Bench Press
—
Then,
10 Ring Dips
60 Flutter Kicks
10/s MB Twists
(x5)
—
Last,
60’ Plank (45’ for beginners)
Rest 30’
(x5)
Sunday, 11/30
Open Gym: 8 – 11 am @ P360 Crown Point
Yoga: 9 am @ P360 Mission Beach
P360 Speed: 9 am @ Model Boat Pond
AMRAP in 35 minutes
