Daily Challenge

“Apollo Creed”
Format: 2-Tier

First, For Goal.
4xRFG Deadlift
3/s MB Halo Slams
(x4)

MUSCLE: 8 @ 60%
STRENGTH: 4 @ 80%
—
Then,
5/s 1-Arm Front Rack Forward Lunges
5 DB Goblet Squat Jumps
5×5’ Escalating High Planks
200m Row
(x15 Min)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×2 Hip Snatches @ 70%
—
Then,
30 Minutes of Open Snatch Practice @ 75%

Daily Challenge

“Ivan Drago”
Format: Circuit + Finisher

First, for 30 Minutes.
5 BB Row to Muscle Clean
10 Side Plank Reach Throughs
8 DB Piston Press
5 Goblet Box Squats
8 Figure-8 KB Cleans
—-
Then, To Finish.
U-Call-It 200m Sprint/90’ Rest
(x10 Minutes)

Specialty

Muscle
6 pm (CP)

4 sets:
10x Assisted DB Bench
To Max Standing Plate Press
—
4 sets:
8x Heaving DB Rows
To Max Bent-Over Reverse Fly
—
5 sets of You-Call-It:
5×5 One-and-a-quarter Squats
OR
5×5 Snatch Grip Power Shrugs
OR
5x 8/s Bro Curls

Shred
7 am (CP)
4:30p, 5:30p, 6:30p (PB)

AMRAP 30 min:
300m run or row
10 low ring rows
15 Weighted Step Ups
20 Burpees
25 KB Swings

Finish:
20 Supermen
20 strict toes to bar
20 plate prisoner situps
2min plank variation

Daily Challenge

“Clubber Lang”
Format: 2-Tier

First, For Goal.
5xRFG Back Squats
3×8’ Negative Push-Ups
(x5)

STRENGTH: 4 @ 80%
MUSCLE: 8 @ 60%
—
Then, For 6 Rounds
5/s Headlock Squats
8/s 1-Arm BB Row
6 Slow Leg Raises
200m Run Every Other Round
(x6)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×3 Front Squat @ 85%
(5×5 for beginner)
—
Then,
5×5 Max Goblet Bottom’s Up Front Squats

Restorative Yoga
8 pm – CP

Daily Challenge

“Tommy Gun”
Format: Extended Circuit

For Total Body Work,
20 DB Snatch
20 KB Band Curls
20 MB Sweeping Lunges
20 Knees to Elbow
20 Get Up Presses
300m Run
(x40 min)

Specialty

Shred
7a – CP

40 min cap:
(base movement – emom movement)
100 squat jumps- 3 pushups
100 situps- 4 seaturtles
100 W. lunges- 5 cannonballs
50 burpees- 5 v-ups
50 SA KB Thruster- 8 spidermen
50 ren row- 3 push press

Kettlebells
5:30p – PB

Daily Challenge

“Hulk Hogan”
Format: 2-Tier

First, For Strength.
25 Minutes of Cleans or Jerks
—
Then, For Fat Loss & Muscle.
10 Ring Bicep Curls
5 MB Burpee Slams
4-4-4 RKB Swing Cluster
Ladder Drill (2 In 2 Out)
200m Row
(x15 Minutes)
 

Specialty

Barbell
12p (CP)

First,
5×2 Hip Cleans @ 70%
—
Then,
30 Minutes of Open Clean & Jerk Work @ 75%

Shred
6a (PB)

6 rounds:
10 cal row
40 Double Unders (sub 120 singles)
20 jumping MB slams
8e DB strict Press in lunge hold
10 pushups/spidermen/lateral lunge
80m Alt KB front rack carry.

Skills

[Split Jerks]
5:30 (PB)

Daily Challenge

“Mason Dixon”
Format: Partner Circuit

Alternate 10 reps each until you’ve each completed 100 reps.

45 Minute Cap:
Partner Glute Ham Curls
Ring Rows
Barbell Only Thrusters
Pushups
Lateral Hops (Total Reps)
Reverse Crunches

When Finished,
Complete 1 Bridge Run Together

Open Gym: 9a – 1p @ PB

Sunday

Vinyasa Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP