Tuesday, 2/9

Enter tracking into the Whiteboard App

Daily Challenge

“Sapphire”
Format: Giant Set

Perform 200 RKB Swings.
Every time you set the bell down, you perform movements specific to the amount of reps you completed.

0 – 10 Reps:
5 Plyo Pushups

11 – 20 Reps:
8 Push-Ups + 5 Squat Jumps

25+ Reps:
15 Push-Ups + 80m Run

Specialty Classes

Muscle
6 pm (CP)

5 Set Back Squat Series:
Set1: 1x 3sec Pause Squat, 3x Squat @75%
Set2: 8x Squat @60%
Set3: 1x 3sec Pause Squat, 3x Squat @75%
Set4: 8x Squat @60%
Set5: 8x EMOM 1rep of 6sec Pause Squat @50%
——–
4 Sets:
8/s Meadow Rows
Max Standing Band Decline Press
———
For Time Remaining:
10x Supine DB “Iron Cross”

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

7 min stations AMRAP, with rep scheme of 3, 6, 9, 12, 15 etc.

MB Clean Slams
Pushups

Goblet Reverse Lunges
Box Jumps

Cal Row
Burpee over rower

Plate Prisoner Sit-Ups
Pistol Squats

Finish w/partner:
A: 200m run
B: reverse plank
X6

Wednesday, 2/10

Enter tracking into the Whiteboard App

Daily Challenge

“Turquoise”
Format: 2-Tier

First, For Strength.
2 Front Squats @ 90%
10 KB Piston Floor Press
(x5)
—
Then, For Muscle & Conditioning.
10 Barbell Rows
10 Ring Dips
5 Alt. MB Rollouts
80m Run
(x15 Min.)

Specialty Classes

Kettlebells
5:30p – PB

Warm Up:
x4
Cossack Squat 5/s
Hindu Push Ups 5
—
Then,
Half Kneeling Press 6/s
Wrestler’s Row 6/s
(x5)

Two way lunge 6/s
Squatted Curls 10
(x5)
—-
Finisher: 10 mins
Quarter Get Up 5/s
KB Thrusters 12

Barbell
12p, 6 pm (CP)

First,
Without setting the bar down,
2:1:2 Snatch Complex
(2 Hang Snatch, 1 Full Snatch, 2 OHS)
(x5)
—
Then,
5×5 OHS @ 70%

Restorative Yoga
8 pm – CP

Thursday, 2/11

Enter tracking into the Whiteboard App

Daily Challenge

“Grand”
Format: Partner EMOM

Station 1: 10 Minutes
A: 5 DB Snatch
B: 5 Mountain Push-Ups
—
Station 2: 10 Minutes
A: 5 Pull-Ups
B: 3 Ab Rollouts
—-
Then, To Finish.
One at a time max high plank kickouts until you each do 100.
One who is not working is performing farmer holds.

Specialty Classes

Shred
7a – CP

For Time:
30 DB Snatches
400m Run
50-40-30-20-10
BW Squats
Situps
400m Run
30 DB Clean n’ Thruster Hell Trots

Finish: 50 Ring Triceps Extensions

Friday, 2/12

Enter tracking into the Whiteboard App

Daily Challenge

“Silver Bullet”
Format: Muscle Circuit

First, For Strength.
4×3 Deadlifts @ 80%
—
Then, For 20 Minutes.
5/s Rotational MB Slams
10 Ring Face Pulls
5/s Russian Twists
10 Hamstring Curls
5 Hollow Rocks

Specialty Classes

Barbell
12p (CP)

First,
5×3 Hip Cleans + Split Jerk on Last Rep @ 60 – 75%
—
Then,
Clean and Jerk Practice for Time Remaining

Shred
6a (PB)

6 rounds for time:
200m Run
10 Burpee pullups
10e SA DB press
10 Goblet Squats
10 pushups
10 V-ups

Finish: 1 min Wall-Sit, 1 min V-Sit X2

Skills [Gymnastics]
5:30 (PB)

Bar progressions:
Strict pull-ups
Chest to bar pull-ups
The Kip
(Must be in Level 1 Prison Yard Club to perform)
Kipping pull-ups
Butterfly pull-ups
Bar muscle up
(×15 Min)

Pistol Progressions:
Bench stand-ups
Low box stand-ups
High box descents
Banded full pistols
Plate under heel full
Counter weight full
Full
(x15 Min)

Double under practice:
(x5-10 min)

Saturday, 2/13

Enter tracking into the Whiteboard App

Daily Challenge

“Jewell”
Format: Primal Circuit

For Time
300m Row
5 Hell Trots
15 Push Press (95#/65#)
200m Run
25 OH KBS (53#/36#)
25 Sit-Ups
150m Row
20 Pushups
15 Burpees
—–
500m Run

Open Gym: 9a – 1p @ PB

Sunday, 2/14

Enter tracking into the Whiteboard App

Vinyasa Yoga: No Yoga this weekend. It will finally return next weekend with Julianne’s continuing education complete.

Open Gym: 10 – 12p @ CP