Monday, 2/29

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Daily Challenge

“Luke”
Format: 2-Tier

First, For Strength.
RFG Deadlifts
5@80%, Strength
8@60%, Growth
(x5)

Then, For Fat Loss & Conditioning
10 RKB Swings (53#/36#)
5 Push-Ups
80m Run
(x12 Min)

Specialty Classes

Barbell
12p, 6 pm (CP)

First,
2-3 Overhead Squats @ 4232

Then,
5×2 Snatch @ 85%

Tuesday, 3/1

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Daily Challenge

“Obi Wan”
Format: Tempo Circuit

For Fat Loss & Conditioning. Where X exists, strictly rest for 30 seconds.
8 Hang Cleans @ 40%
10 Russian Twists
3/s Side Lunges
X
6 MB Slams
X
200m Run Every Other Round
X
(x30 Minutes)

Specialty Classes

Muscle
6 pm (CP)

OHS/Snatch Development Partner
8:6:6:4/s Landmine Leopard Press

3x 10/s Pistol Box Squats
3x 10 Standing BB French Press

3x 8/s OH Shoulder Complex:
Standing PNF Sword Pull
Bentover Face Pull
Bentover Trap-3 Raise

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

7min amrap:
5 burpee
10 situps
15 squats

7 rounds for time with 7min cap:
6e DB snatch
10 KBS
20 Double unders (40singles)

then, with a partner relay style:
1 mile run: 200m @a time
2k row: 500m@a time
150 jump lunges, one working at a time

Wednesday, 3/2

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Daily Challenge

“Chewi”
Format: 2-Tier

First, For Strength.
RFG Back Squats
5@80%, Strength
8@60%, Growth
+ 3/s Alt. KB Strict Press
(x5)

Then, w/ a Focus on Lateral Flexion.
4/s Preacher Step-Ups
5/s Lateral Side Bends
5/s Floor Wipers
(x12 Min)

Specialty Classes

Kettlebells
5:30p – PB

Warm Up – 10m Line Drills

Then,
1-5 Push Up Ladder w/Renegade Row
10 RDL
25′ Rack Walk
10 Inverted Rows
25′ Rack Walk
x15m

Then,
Snatch/Hollow Rock Pyramid
5-10-15-20-15-10-5


Barbell
12p, 6 pm (CP)

First,
2-3 Back Squats @ 51×2
(x5)

Then,
12 Pendlay Rows
5 Box Squats
(x5)

Restorative Yoga
8 pm – CP

Thursday, 3/3

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Daily Challenge

“Han”
Format: 40″/20″ Intervals

For Fat Loss & Conditioning.
40”/20” x3 per station
1 minute between stations

A: Distance Row
B: Lateral Hop Overs
C: Farmer Holds
D: Kickout Pushups
E: DB Curl → Side Raise
(x2)

Specialty Classes

Shred
7a – CP

BUAN but run last
50 box jumps low to medium height
50 low ring rows
50 KBS 53/35
50 Ovrhd walking lunge 45/25
50 cannonballs
50 DB thruster
50 seaturtles (4 ct)
50 jumping MB slams
50 burpees
1 mile run

Friday, 3/4

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Daily Challenge

“Darth Vader”
Format: IWT

For 3 Rounds.
In 9 Minutes Per Round
12 Push Jerk (95#/65#)
5 Burpees
300m Run
Immediately After Each Round
Strict Rest for 2 minutes
After That 2 Min. Rest,
30 BW Squats
15 V-Ups
(xB.U.A.N)
Then, Rest the remainder of the 9 minutes until your heat Is back up. Record your average time per round.

Specialty Classes

Barbell
12p (CP)

First,
5×5 Bench Press @ 80%

Then,
4×4 Front Squat @ 80%

Shred
6a (PB)

200m row
200 jump rope (100 DU)
21 heavy goblet squats 62/44
21/s Renegade Row
21 V-ups
300m row
200 jump rope
15 goblet squats 70/53
15/s ren rows
15 vups
400m row
200 jump ropes
9 goblet squats 82/62
9/s ren row
9 vups
500m row
500m run

Finish:
Max handstand hold and 1 min wall sit x 3

Mobility
5:30 (PB)

Coming Soon.

Saturday, 3/5

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Daily Challenge

“Leia”
Format: Partner Circuit

For 30 Minutes.
A: Max Hand-to-Hand Swings
B: 200m Run
(x5 each)
Then,
A: Max Plank
B: 5 Hell Trots
(x5 Each)
Then,
A: Max DB Thrusters
B: 200m Row
(x5 Each)

Open Gym: 9a – 1p @ PB

Sunday, 3/6

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Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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