Monday, 1/18

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Daily Challenge

“Bayside Landing”
Format: IWT

Every 12 Minutes
12 Hang Cleans @ 40%
300m Row
300m Run
(x3)
Immediately After Each Round,
Strict Rest for 2 minutes
After That 2 Min. Rest,
30 BW Squats
30 Ring Rows
(BUAN)
Then, Rest Until Your Heat Is Back Up

Specialty Classes

Barbell
12p, 6 pm (CP)

First,
6 Banded Deadlifts @ 50%
8 Partner Glute Ham Raises
(x5)

Then,
8 Pendlay Rows
3/s Strict Press to Overhead Step-Up
(x5)

Tuesday, 1/19

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Daily Challenge

“Duck Dive”
Format: 2-Tier

First, For Strength.
5 Front Squats @ 70%
5 Depth Jumps
(x5)

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

Specialty Classes

Muscle
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

Shred
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

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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
(x4)

Specialty Classes

Barbell
12p, 6 pm (CP)

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

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

Restorative Yoga
8 pm – CP

Thursday, 1/21

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Daily Challenge

“Backyard”
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

Shred
7a – CP

Dynamic warmup then,

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

To Finish: 3min plank variation

Kettlebells
5:30p – PB

20 exchange swings
8 Copperpot squats
(x5)
—–
10 reverse preacher lunges
10 rows
(x4)
—–
Seated bottoms up press practice

Friday, 1/22

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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

Barbell
12p (CP)

First,
5×3 Hip Cleans @ 60 – 75%

Then,
Clean and Jerk Practice for Time Remaining

Shred
6a (PB)

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

Workout 1:
10-1
KB SDHP
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

Mobility
5:30 (PB)

Topic: Front Rack and Overhead Positioning

Front Rack & Overhead Positioning

Saturday, 1/23

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Daily Challenge

“Lelani’s”
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

d

Sunday, 1/24

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Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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