There will be regular classes Monday – Wednesday.  Starting Thursday, we will move to the Thanksgiving weekend schedule above.

Monday, 11/24

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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

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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

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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

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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

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Daily Challenge: “Air Raid”

Format: 10 Rounds

10 Rounds
5 Hang Cleans
5 Burpees
80m Run

Saturday, 11/29

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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
Location: Model Boat Pond
Increasing pond laps
AMRAP in 35 minutes
1 lap 1 min rest
2 laps 1:30 min rest
3 laps 2 min rest
etc.
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