Tuesday, 2/2

Enter tracking into the Whiteboard App

Daily Challenge

“Black Sheep”
Format: 2-Tier

First, For Strength.
*3/10 Back Squats
5/10 DB Bench Press
(x5)
—
Then, For Fat Loss & Conditioning.
5 Goblet Squats → 5 RKB Swings
3 Hollow Chin-Ups
80m Rack Walk
(x20 Min)

*STRENGTH: 3 @ 85%
MUSCLE: 10 @ 60%

Specialty Classes

Muscle
6 pm (CP)

Mixed Dinnie Lift:
6 sets (2x left dominant, 2x right, 2x preference)
8 reps/s

Shoulder Complex:
4 sets of one arm (L/R) DB:
8/s:
PNF Sword Pulls
To:
Bent Over Thumbs Down Flys
To:
Bent Over Front Raise

For Time Remaining:
Max Zottman DB Curls
To:
Max Band Push Downs

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

AMRAP 25 min
6 Lateral Burpees
20 plate K2E
10 Bench HSPU
15 Preacher Squats
45′ Plank
300m Run

Finish: w/partner
100 pushups/partner farmer holds
100situps/partner squat holds

Wednesday, 2/3

Enter tracking into the Whiteboard App

Daily Challenge

“Rookie of the Year”
Format: 2-Tier

First, For Strength.
3 Split Jerks @ 85%
5 Depth or Box Jumps
(x5)
—
Then, For Fat Loss & Conditioning.
5 MB Slams
5/s 1-Leg Plyo Drives
5 Floor Press to Sit-Up
100m Sprint
(x20 Min)

Specialty Classes

Kettlebells w/Coach Dave
5:30p – PB

First, as a Group
Rack Position 101
Some Light Pressing
—
Then,
A: 5/ds 1-Arm Swings
B: 2 Tension Military Press/sd
(x7)
Then,
A: 5/s Kettlebell Snatch
B: On the last rep, performing kneeling to standing with bell locked overhead
(x7)
—
With Time Remaining,
Snatch to Elevated Kneeling Get-Up

Barbell
12p, 6 pm (CP)

First,
1:1:1 Clean Complex
(Hang Clean, T&G Power Clean, T&G Squat Clean)
(x7)
—
Then, for Time Remaining.
5 Muscle Cleans
3 Seated Box Jumps

Restorative Yoga
8 pm – CP

Thursday, 2/4

Enter tracking into the Whiteboard App

Daily Challenge

“Predator 2”
Format: 6 Mini Plyometric + Core Circuits

5 Stations x 6 minutes per station. Rotate movements on the minute. Rest 90 seconds between stations.

A: Squat Jumps
B: DB Renegade Rows
—
A: Hollow Rocks
B: Supine Rows
—
A: Lunge Jumps
B: DB Side Raises
—
A: Paused Bicycles
B: Mountain Climbers
—
A: Superman Planks
B: Max Row

Specialty Classes

Shred
7a – CP

3 rounds for time:
50 squats
10 burpees
50 KBS
10 burpees
50 skater plyos
10 burpees
800m Run

To Finish: 30′ plank/30′ rev. plank x3

Friday, 2/5

Enter tracking into the Whiteboard App

Daily Challenge

“Silver Bullet”
Format: Muscle Circuit

For Muscle Development
8 Bench Press
5/s BW Lunge to RDL
8 Bent Over Rear Delt Flies
10 Barbell Curls
80m Windmill Carry
(x40 Min)

Specialty Classes

Barbell
12p (CP)

First,
5×4 Front Squats @ 80%
—
Then,
Turkish Get-Up Work for time remaining. Do not exceed 70% of your max weight.

Shred
6a (PB)

Complete movements in order (half reps for bilateral movements)

40 min cap
3 burpees EMOM

70 pushups
70 Alt V-Ups
70 OH lunges
70 cross arm situps
70 bench hopovers
70 supermen
70 lawnmower rows
70 SA DB clean into thruster
Finish with 500m run

Mobility [Thoracic Spine]
5:30 (PB)

Saturday, 2/6

Enter tracking into the Whiteboard App

Daily Challenge

“Drop Zone”
Format: Primal Circuit

For Total Body.
1 D&B Reverse Sled Drag
1 D&B Bear Crawl w/ MB
3 Hell Trots
40m Reverse Walking Lunge
300m Sprint to Recovery
(x45 Min)

Open Gym: 9a – 1p @ PB

Sunday, 2/7

Enter tracking into the Whiteboard App

Vinyasa Yoga: No Yoga Today (Coach Julianne is getting her USAW Certification)

Open Gym: 10 – 12p @ CP