Monday, 10/20
Daily Challenge: “Cry Wolf”
Format: Partner Workout
Timing: 4 minutes per station
Rounds: 1
Station 1
A: 20 Burpees
B: Max Ring Rows
Station 2
A: 10 Goblet Squats
B: Max Pushups
Station 3
A: 200m Row
B: Max Sit-Ups
Station 4
A: 4 minutes of rotating curl holds. Hand DBs back and forth between each other for the entire 4 minutes, once you each hit failure.
Station 5
A: 80m Run
B: Max Squat Jumps
Station 6
A: 30 Lateral Hops
B: Max Ring Dips
P360 Power Hour: 6 pm @ Crown Point
A: Cleans
3rd Pull Cleans, 3 x 5 @ 60%
Cleans, build up to heavy 1R. Perform 5 sets.
B: Jerks
Split Stance Press, 3 x 5
Split Jerks, build up to heavy 1R. Perform 5 sets.
C: Accessory Work
Kneeling Box Jumps
Tuesday, 10/21
Daily Challenge: “Hot Cauldron”
Format: 3 Tier
First.
5 x 3 Sumo Deadlifts
—
Then, Moving Quickly..
10 RKB Swings
80m Run
(x6)
—
Last,
10 Barbell Rows
30’ Plank
5 Burpees
(x5)
P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach
250m Prisoner run
3x Speed ladder passes
10 Goblet Squats w/ Medball
(x13 min)
—
2 minute break
————————
30 sec. Rev. Plank
8 Frog Jumps
10 DB Curl and Press
(x13 min)
Wednesday, 10/22
Daily Challenge: “Rufus”
Format: 3 Tier
First.
5 x 5 Push Jerks
—
Then, Self Timing
10/s Renegade Row
20 Sit-Ups
200m Row
(x10 minutes)
—
Last, Your Choice
50 HSPU or 1 mile run (un-timed)
P360 Kettlebells: 5 & 6 pm @ P360 Crown Point
Thursday, 10/23
Daily Challenge: “Gale Force”
Performance
With a partner of similar capabilities, on the same bar as each other.
A: 5 x 5 Hang Snatch
B: 10 minute EMOM DB Snatch, 3/s
Bill and Ted are working together. Clock starts, Bill does 3 reps/s. Ted does 3 reps/s. Bill has until the new minute starts again and then he goes again. YOU DO NOT GET A MINUTE REST. YOU GET HOWEVER MUCH TIME UNTIL THE NEXT MINUTE STARTS (if both Bill and Ted finish their set at 0:37, then they have 23 seconds until Ted goes again).
Weight should be moderate and able to complete without extending past your rest allowance.
Fat Loss & Conditioning
20 minutes
5/s DB Snatch
10 V-Ups
200m Run
—
Then, with no rest
800m Run
500m Row
P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach
12 Leg Lifts
30 Bicycle Crunches
10/s Side crunches
10 Supermen
(x4)
Friday, 10/24
Daily Challenge: “Pass the Baton”
Format: With a team of four, complete as many cycles as possible in the time allotted.
25 Minutes
A: 10 Back Squats @ challenging weight
B: 20 KB Rows (2 arms @ same time)
C: 60’ Plank
D: 300m Run
—
Then,
Team Relay
300m Run x 2 times through
One at a time, tagging each other in.
Saturday, 10/25
Daily Challenge: “Mega Millions”
Pick a card and do that workout. Every workout will be 20 minutes.
Odd Card
10 Thrusters
10 Reverse Crunches
80m Run (F Walk Course)
Even Card
10 OH KBS
5/s DB Step Ups
100m Row
Face Card
10 Barbell RDL
10 Pushups
80m Farmer’s Walk
Then,
Pick a partner for relay Bridge Run. One person goes, the other does jumping jacks until they return. Then, switch.