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

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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

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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
15 h2h swings
Side press 3R, 3L
10 Goblet squats with a pause 1/2 way up
(x5)
Push press with a 5 sec hold on lockout 3R,3L
(x5)
5 thrusters-right
5 suitcase deadlifts-right
Then left
(x4)

Thursday, 10/23

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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
1.5 mile Boardwalk Run
Then, Core Blast
12 Leg Lifts
30 Bicycle Crunches
10/s Side crunches
10 Supermen
(x4)

Friday, 10/24

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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

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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.

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