Monday, 1/25

leah

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Daily Challenge

“Kurt Russell”
Format: 2-Tier

First, For Conditioning.
1.5 Mile Leap Frog Run

Then, For All Purpose.
3/s DB Snatch
12 RKB Swings
3/s DB Lunge to RDL
5/s Scissor Crunch
(x15 Min.)

Specialty Classes

Barbell
12p, 6 pm (CP)

First,
3 Front Squats @ 80%
3/s Bottom’s Up Kettlebell Press
(x5)

Then,
Pistol Work
10 Banded KB Overhead Press
(x5)

Tuesday, 1/26

amanda dead

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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

IMG_1250

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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

cat squat

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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

IMG_1202

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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

IMG_1295

 

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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

Olympic Lifting in San Diego

 

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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

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