Monday, 2/15

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Daily Challenge

“Goose”
Format: 2-Tier

First, For Conditioning.
5 Overhead Press Progression
5 No Approach Box Jumps
(x5)

Then, For Fat Loss & Conditioning
5/s 1-Arm Suitcase Deadlifts
On the last rep,  clean and then
5/s Kettlebell Strict Press
5 MB Slams
10 Supine Row
100m Sprint
(x15-20 Minutes)

Specialty Classes

Barbell
12p, 6 pm (CP)

First,
5 Deadlifts @ 75%
10 Banded KB Swings
(x5)

Then,
10 Hamstring Curls
5/s Strict KB Press
(x5)

Tuesday, 2/16

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Daily Challenge

“Maverick”
Format: High Speed Circuit

For Core, Fat Loss & Conditioning.
30 RKB Swings
60 Mountain Climbers
300m Row
20 Kickout Pushups
20 MB Side Sweeping Lunges
30 Russian Twists
20 Renegade Rows
200m Run
(x30 Minutes)

Specialty Classes

Muscle
6 pm (CP)

4 Sets:
5x Box Squat
——
3 Sets:
8x Bentover DB Back Flys
Drop to:
8x Bentover DB High-Pulls
——
2 Sets:
12 x 10-Count Push-ups
——
1 Set:
200m Walking Lunges

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

30min AMRAP
300m run
20e split leg crunch
15 plate thrusters
20 plyo skaters
8 HR pushups
30″ High plank

Then,

8 min at each station with partner

  1. 1200m row and 60 squat jump lunges (BUAN)
  2. A: 1 min wall sit. B: max seaturtle

Wednesday, 2/17

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Daily Challenge

“Ice Man”
Format: 2-Tier

First, For Strength.
5 Back Squat @ 75%
10/s Lawnmower KB Rows
(x5)

Then, For Skill Work & Muscle Endurance.
3/s Ring Pistols
10 Weighted Hollow Rock
6 BB Curl to Supine Press
80m Run
(x15 -20 Minutes)

Specialty Classes

Kettlebells
5:30p – PB

Warm-up:
Down dog shoulder rolls 10
Kneeling Hip Circles 10/s
Ring Rows 5
(x2)
Workout:
Rack Squat to Press 5/s
Pause Chin-Up 5
(x5)
Then,
SLRDL 6/s
Side Plank w/ Archer Row 10/s
One arm swing 10/s
(x15 Min)
Then,
Rack/Waiter Carry – length of gym
Jump Squats 6
Rack/Waiter Carry – length of gym back
Renegade Rows 6
(x10 Min)

Barbell
12p, 6 pm (CP)

First,
5×5 Back Squat @ 75%
10 Heavy Hand-to-Hand Swings
(x5)

Then,
5×5 Strict Barbell Press

Restorative Yoga
8 pm – CP

Thursday, 2/18

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Daily Challenge

“Creeping Death”
Format: Timed IWT

For 3 Rounds.
In 12 Minutes Per Round
12 Hang Cleans @ 40% (95#/65#)
300m Row
300m Run
Immediately After Each Round
Strict Rest for 2 minutes
After That 2 Min. Rest,
30 BW Squats
30 Ring Rows
(xB.U.A.N)
Then, Rest the remainder of the 12 minutes until your heat Is back up. Record your average time per round.

Specialty Classes

Shred
7a – CP

35 min time cap:
800m run
40 goblet squats
30 push-ups
20 OH swings
400m run
40 jump lunges
30 low ring rows
20 burpees
200m run
40 DU (sub 110 singles)
30 lateral lunges
20 American Sit-ups

Friday, 2/19

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Daily Challenge

“Slider”
Format: Muscle Circuit

For Muscle Growth,
8 Bench Press
8 1-Arm Bent Over Rear Delt Raise
12 KB Hammer Curls
30” Plank
(x25 Min)

Then, For Fat Loss & Conditioning
5x200m Row Sprint

Specialty Classes

Barbell
12p (CP)

First,
5:5:3:3:2 Hang Snatch

Then,
5:5:3:3:2 OHS

Shred
6a (PB)

Deck of Cards in Teams of 4:
Face Card s= 10 reps
Hearts = pushups
Diamonds = squats
Spades = v-ups
Clubs = Cal Row (team can only use 2 rowers at a time)
Joker= 1,000m run together
*must wait for all team members to complete the movement before moving on.

Mobility [Coming Soon]
5:30 (PB)

Saturday, 2/20

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Daily Challenge

“Jester”
Format: Sport Performance Circuit

For Fat Loss, Conditioning and Athleticism.
5-5-5-5 High Plank Rope Waves
Stand,
30 Bottom’s Up Rope Waves
Into,
5/s Rope Hooks
Then,
10 Chevrons
10 MB Slams
5 Hell Trots
1 In 1 Out Down the Ladder
40m Backpedal → 40m Side Shuffle
80m Sprint
(x35 Minutes)

Open Gym: 9a – 1p @ PB

Sunday, 2/21

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Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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