Monday, 1/18

Enter a lift into the Whiteboard App

Daily Challenge

“Bayside Landing”
Format: IWT

Every 12 Minutes
12 Hang Cleans @ 40%
300m Row
300m Run
Immediately After Each Round,
Strict Rest for 2 minutes
After That 2 Min. Rest,
30 BW Squats
30 Ring Rows
Then, Rest Until Your Heat Is Back Up

Specialty Classes

12p, 6 pm (CP)

6 Banded Deadlifts @ 50%
8 Partner Glute Ham Raises

8 Pendlay Rows
3/s Strict Press to Overhead Step-Up

Tuesday, 1/19

Enter a lift into the Whiteboard App

Daily Challenge

“Duck Dive”
Format: 2-Tier

First, For Strength.
5 Front Squats @ 70%
5 Depth Jumps

Then, For Fat Loss & Cond.
1 Jacob’s Ladder Complex
2 Power Burpees
80m Run
(x15 Min.)

Specialty Classes

6 pm (CP)

5 sets:
8x Jefferson Lift

4 sets:
5/s Alt. Circus Press Negatives
To Max Lawnmower Rows
(L then R)

For Time Remaining:
Loaded KB Carries:
100m Front Rack KB Carry
To 100m Farmers Walk

*Music Appreciation:
Last week ,Rage Against the Machine
This week, Static Radio NJ

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

6min Amraps each: 5 stations

10 Cal Row
7 pushups

10 KB swings
7 Goblet squats

10 burpees
7 Ab rollouts

10 DB Squat Cleans
7 DB push press

10 Seaturtles 4 ct.
7 Handstand kickups

Wednesday, 1/20

Enter a lift into the Whiteboard App

Daily Challenge

“West End”
Format: Extended Circuit

For Total Body Work,
15 Overhead Barbell Lunges
15 Barbell Rows
15 Hollow Rocks
15 1-Am KB Suitcase Deadlifts
15 Ring Dips
1 D&B 1-Leg Ladder Slalom
500m Row Every Other

Specialty Classes

12p, 6 pm (CP)

2:2:2 Jerk Complex
(2 Push Press, 2 Push Jerk, 2 Split Jerk)

2:2:2: Snatch Complex
(2 Hip Snatch, 2 Hang Snatch, 2 OHS)

Restorative Yoga
8 pm – CP

Thursday, 1/21

Enter a lift into the Whiteboard App

Daily Challenge

Format: Muscle and Core Circuit

For Muscle Growth and Core,
*5 / 8 Bench Press (Barbell)
8 Ab Rollouts
8/s Bent Over 1-Arm Delt Raise
5 Chin-Ups + Contraction
8 Partner Leg Throws
(x40 Minutes)
*STRENGTH: 5 @ 75%

GROWTH: 8 @ 60%

Specialty Classes

7a – CP

Dynamic warmup then,

4 Rounds for Time:
40 Cal row
40 BW squats
40 situps
400m run

To Finish: 3min plank variation

5:30p – PB

20 exchange swings
8 Copperpot squats
10 reverse preacher lunges
10 rows
Seated bottoms up press practice

Friday, 1/22

Enter a lift into the Whiteboard App

Daily Challenge

“Mr. Tan”
Format: Timed Challenge

First, To Test Yourself.
5-10-15-10-5 OH KBS (35#/53#)
200m Run on Odd
200m Row on Even
(5 Total Rounds)

Then, Once Cooled Down, For Extra Credit.
Handstand Taps

Scaled A:
5-10-15-10-5 OH KBS (weight of your choice)
200m Run Every Round

Scaled B:
5-10-15-10-5 RKB Swings
200m Run Every Round

Rowing will be strictly reserved to those who have built up the ability to
maintain form under stress and fatigue. Otherwise, we do not want to
establish bad habits.

Specialty Classes

12p (CP)

5×3 Hip Cleans @ 60 – 75%

Clean and Jerk Practice for Time Remaining

6a (PB)

4 workouts, timed individually. 2 min rest between each. 50 min cap.

Workout 1:
Burpee bar touch

Workout 2:
50 DB Clean n Jerks with 2 Forward Lunges

Workout 3 :
2,000m Row

Workout 4:
4 rounds
45 DU/90 singles
15 plate leg raise

5:30 (PB)

Topic: Front Rack and Overhead Positioning

Front Rack & Overhead Positioning

Saturday, 1/23

Enter a lift into the Whiteboard App

Daily Challenge

Format: Circuit + Finisher

First, for 25 minutes.
50 Split Squat Rope Waves
8 Thrusters
10 KB Hammer Curls
Agility Course
Then, with a partner
3x300m Sprint Relays

Open Gym: 9a – 1p @ PB


Sunday, 1/24

Enter a lift into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP