Tuesday, 2/23

Enter tracking into the Whiteboard App

Daily Challenge

“Carlton”
Format: 2-Tier

First, for Strength.
4 Front Squats @ 80%
10 Bent Over Rear Delt Raise
(x5)
—
Then, For Fat Loss & Conditioning.
Without setting down bell,
2 1-Arm Front Rack Lunges
4 1-Arm RKB Swings
2 1-Arm Thrusters
4 Suitcase Deadlifts
Then, switch sides.
150m Row
(x15-20 Min)

Specialty Classes

Muscle
6 pm (CP)

5 Set Wide Stance Back Squat Series:

S1: 2+1x Pause Squat @ 60%
S2: 8x Squat @50%
S3: 2x Pause Squat @ 70%
S4: 8x Squat @50%
S5: 1x Pause Squat @ 80%
———-
3 Sets: 10x Close Stance Front Rack Box Squat @30-50%
———-
Choose One:
A: 3 Sets: 8x Strict Press to 5x Push Press
B: 3 Sets: 10x Zottman Curls to 10x Skull Crushers
C: 3 Sets: 10x Heavy Hinge Taps

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

Wednesday, 2/24

Enter tracking into the Whiteboard App

Daily Challenge

“Geoffrey”
Format: 10/5 Circuit

On the first round, all reps are 10 total, followed by a 200m run. The next round are 5 reps, followed by an 80m run.

For Total Body Work.
10/5 Renegade Rows
10/5 Spiderman Crunch
10/5 Ring Dips
10/5 MB Slams
10/5 Knees to Elbows
200m/80m Run
(x30 Min)

Specialty Classes

Kettlebells
5:30p – PB

Barbell
12p, 6 pm (CP)

First,
5:5:3:3:2:2 Jerk Progression
—
Then,
5×8 Banded Deadlifts

Restorative Yoga
8 pm – CP

Thursday, 2/25

Enter tracking into the Whiteboard App

Daily Challenge

“Hillary”
Format: 2-Tier

First, For Strength.
5x Snatch Progression
—
Then, for Fat Loss & Conditioning.
5/s Goblet Side Step Overs
6 Hollow Pull-Ups
6 KB Hammer Curls
100m Row Sprint
100m Run Sprint
(x20 Min)

Specialty Classes

Shred
7a – CP

With partner, only 1 working at a time:
5-10-15
Burpee Over Box
Ring Dips
15-20-25
Overhead Swings
Pushups

Then,
Distance Walking Lunge (95/65)

Finish:
50 Situps
50/side Side Crunch
50 Toe Touches
20 V-Ups
1 Min Plank

Friday, 2/26

Enter tracking into the Whiteboard App

Daily Challenge

“Jazzy Jeff”
Format: High Rep Circuit

To be completed in a 45 min. cap
20 OH KB Swings (53#/36#)
200m Row
30 Barbell Rows (95#/65#)
300m Run
40 BW Squats
400m Row
50 Supine Rows
500m Run
60 Plate GTOs (45#/25#)
600m Row
70 Sit-Ups
800m Run

Specialty Classes

Barbell
12p (CP)

First,
5 Bench Press @ 80%
5 No Approach Box Jumps
(x5)
—
Then,
5/s Strict KB Press
On the last rep, hold overhead for 15”
(x5)

Shred
6a (PB)

6 Min AMRAP’s Each:
10 Cal Row
7 Ab Rollouts
—-
10/side Bulgarian Lunges
7 Burpees
—-
10 Suitcase Deadlifts
7 Push-Ups
—-
10 Lunge Jumps
7 Curl and Press
—-
10 Plate GTO
7 Prisoner Sit-Ups

Skills: Cleans
5:30 (PB)

Saturday, 2/27

Enter tracking into the Whiteboard App

Daily Challenge

“Aunt Viv”
Format: Circuit

For Total Body.
30 Squatted Rope Waves
5/s KB Plank Pull Throughs
15”x 4 Plank Flow
10/s 1-Arm KB Swings
80m Reverse Sled Drag
300m Run
(x30 Min)

Open Gym: 9a – 1p @ PB

Sunday, 2/28

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP