Daily Challenge

“Slash”
Format: Straight Sets

10×10 Barbell Rows
9×10 RKB Swings
7×10 Wipers
800m Run

Specialty

P360 Barbell
6a, 12p, 6 pm (CP)

First,
7×3 Elevated Deadlifts @ 80 – 110%
—
Then,
7×3 Split Jerks @ 85%
 

Daily Challenge

“Hendrix”
Format: 2-Tier

First,
5×3 Back Squats @ 85%
—
Then,
10:1 Pull-Ups
10:1 Squat Jumps
100m Row

Specialty

P360 Muscle
6a, 12p, 7 pm (CP)

First,
4×12 Back Squats @ 60%
4×12 DB Bench Press
—
Then,
4×12/s Heaving DB Rows
4×12 Push Press
—
To Finish,
5×10 Reverse Grip Curls

P360 Shred
7a, 4:30, 5:30, 6:30 (MB)

200m row
200 singles (jump rope)
21 heavy Goblet squats
21/s renegade row
21/s split leg crunch
300m row
200 singles
15 heavy goblet squats
15/s renegade row
15/s split leg crunch
400m row
200 singles
9 heavy goblet squats
9/s renegade row
9/s split leg crunch
500m row

Daily Challenge

“Hammett”
Format: Circuit + Finisher

First, For 25 Minutes.
10:5 OH KB Swing + BW Squat
10:5 Pushup + Chevron
10:5 V-Ups + Hollow Rock
10:5 Renegade Row + Curl
80m Run
—
To Finish,
1000m Row For Time

Specialty

P360 Barbell
6a, 12p, 6 pm (CP)

First,
5×5 OH Squats
—
Then,
5 x 2 Snatch
—
To Finish,
25/s Heavy DB Snatch

Skills

[Snatch]
5:30 (MB)

First,
5×5 Pendlay Jump and Catch
—
Then,
5×5 Jump and Catch w/ Descent and Pause
—
Last,
10×5 Hang Snatch

Time Trials: “Voorhies”

6:00p (MB Outdoor)

1.5 Mile Run
200 RB Swings (44#/26#)
1.5 Mile Run

Daily Challenge

“Clapton”
Format: 2-Tier

First,
5×3 Cleans @ 85%
—
Then,
3/s DB Snatch
3 Burpees
10 Min. EMOM

Specialty

P360 Muscle
6a, 12p, 7p (CP)

5×10 Deadlifts @ 60%
—
5×10 Skullcrushers
5xMax Band Burnout Curls
—
5×10 Seated Delt Flies

Shred
7a (indoors), 4:30, 5:30p (outdoors) – MB

20 burpees
400m run
40 v-ups
400m run
60 walking lunges
400m run
40 situps
400m run
20 split lunge jumps
(x2)

Kettlebells
4:30, 5:30p – MB

Phase 1
15 mins
Find your max Turkish get up

Daily Challenge

“Mr. Pink”
Format: Challenge Day

15 Thrusters (95#/65#)
500m Run

(x4)

*Scale as Needed

Specialty

Barbell
8a (MB)

First,
Clean & Jerks
10 minutes of technique work at 50% via 2 rep sets
15 minutes of strength work at 80 – 90% via 1 rep sets
—
Then,
5×3 Front Squats @ 85%

P360 Shred
6a (CP)

60/20 for 4 rounds, 1 min break after round 2 only.

Alternating v-ups
KB SDHP
Reverse lunge into bench leg drive
Knees to Elbows
Lateral hops
Plate prisoner situps (knees bent)
Burpee broad jumps

Finisher:

25 supermen
25 hollow rocks

Skills [Squat]
5:30 (MB)

First,
Establish Stance
3×10 Knee Out Goblet Squats
—
Then,
3×10 Plate Extension Squats
—
Then,
5 x 5 Knee Out Squats @ 50%
—
Last,
8 Goblet Squats
80m Run
(x5)

Daily Challenge

“Morello”
Format: 3-Tier

5 Touch and Go Cleans
100m Run
(x15 min.)
—
Then,
50 Pull-Ups w/Partner
3 Burpees @ Every Rest

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP