Tuesday, 1/26

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Daily Challenge

“Dolph Lungren”
Format: 2-Tier

First, For Strength.
5 Deadlifts @ 75%
3/s 1-Leg MB Slams
(x5)
—
Then, For Fat Loss @ Conditioning.
KB Rows
Hand Release Push-Ups
Squat Jump to 1-Leg Land
100m Row
(10:1 Format)

Specialty Classes

Muscle
6 pm (CP)

5 sets:
Back Squat Complex:
1x 3second Pause Squat
3x Squat (No Pause)
Decrease weight 25%
5x  Squat
—
4 sets:
Pull-Up Complex:
3x Tempo Pull-Up
5x Pull-Up
To Max Band Lat Pulldowns
—
3 sets:
8x 10-count Push-Ups

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

3 stations, 12 min. each

1. Tabata squat jumps into 4 min Max KBS

2. Tabata Lunge jumps into 4 min Max Handstand Hold/Kickup attempts

3. Tabata DU into 4 min Max Burpees.

Wednesday, 1/27

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Daily Challenge

“Van Damme”
Format: Extended Circuit

First, For Strength.
5×5 Push Jerk @ 75%
—
Then, For Fat Loss @ Conditioning.
5/s 1-Arm Bottom’s Up Goblet Squats
5 Mountain Row Complex
15”/sd Vertical Bird Dogs
100m Sprint
(x25 Min)

Specialty Classes

Barbell
12p, 6 pm (CP)

First,
5×2 Cleans @ 90%
—
Then,
5×5 Hip Snatch @ 60-70%

Restorative Yoga
8 pm – CP

Thursday, 1/28

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Daily Challenge

“Steven Seagal”
Format: Muscle and Core Circuit

For Muscle Growth & Core Work.
5/8 Back Squat
5/s Pallof Press
5/8 DB Bench Press
8 Knees to Elbows
8/s 1-Arm Banded KB Curls
(x45 Min.)

Specialty Classes

Shred
7a – CP

3 rounds for time:
20 burpees
10 KB RDL
20 SA OH lunge
10 American Situps
500m Row
—
Then,
5 power squat jumps
into 40m Dash
into Hi Plank Hold
(x4)

Kettlebells
5:30p – PB

100 unbroken exchange swings
—–
10 inverted goblet box squats
10 one leg push ups
10 rotational snatches
(x5)
—–
10 mins flip practice

Friday, 1/29

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Daily Challenge

“Chuck Norris”
Format: Timed Challenge

For Time.
25 Hang Cleans (95#/65#)
500m Run
(x3)

Specialty Classes

Barbell
12p (CP)

First,
12 Minutes of Down and Reverse Sled Drags.
—
Then,
12 Minutes of Down and Back Seated Sled Pulls
—
Last,
12 Minutes of Down and Lateral Sled Drag

Shred
6a (PB)

Amrap 20 min:
10 1 arm DB snatch
50 BW squats
20 Alt V-ups
10 1 Leg Burpee
45′ Plank

Finish: DU practice and pullup negatives

Skills [Gymnastic Muscle Ups]
5:30 (PB)

30min Bar muscle ups:
Hollow Body/ Global Extension
Kip mechanics/ kipping glute bridge drill
Chest to Bar pullups
MU kip and pullthru

30min Ring MU:
kneeling pull thrus
prone from the floor pull thrus
dip hangs
kipping dip
banded seated pullthrus
jumping pull thrus
kip mechanics at full hang
full ring MUs

Saturday, 1/30

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Daily Challenge

“Charles Bronson”
Format: Sport Performance Circuit

First, For Overall Athleticism.
10 UH Grip BB Row
5 Box Hurdles
6 Hollow Position Pull-Ups
6/s Power Jumps + 1-Arm Slam
1 D&B Ladder Squat Hops
(x25 Min)
—
To Finish,
5x300m Sprints
Alternating w/ a Partner

Open Gym: 9a – 1p @ PB

Sunday, 1/31

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P360 Olympic Weightlifting Workshop w/ USAW Coach Caitlin
9a – 1p @ P360 Crown Point

Vinyasa Yoga: No Yoga This Week due to Continuing Education for the Coaches

Open Gym: 10 – 12p @ PB