Daily Challenge

“Slater”
Format: Circuit + Finisher

First,
5/s OH Lunges
10 Double KB Rows
80m Run
(x20 min.)
—
To Finish,
5x100m Sprints

Specialty

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

First,
5×5 Back Squat @ 85%
—
Then,
5×8 Banded Deadlifts @ 50%
 

Daily Challenge

“Zach”
Format: Circuit + Finisher

10 Walking Renegade Rows
80m Farmer Walk
200m Row
(x8)
—
5×5/s Heavy Goblet Side Lunges

Specialty

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

First,
5×20 Bench Press
—
Then,
5×60′ Farmer Holds
—
Last,
5×5 Seated Sled Pulls

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

Stations. 1st time through 5 min at each. 2nd time through 4 min at each.
A: 5 American Situps, 5e db goblet reverse lunges.
B: 6 KB Head Cutters, 15 cannonballs
C: 5e single leg bridge ring rows, 6 weighted pushups
D: 10 lateral MB slams, 30′ bicycle crunch

Daily Challenge

“Screech”
Format: 2-Tier

First,
5×2 Snatch
—
Then,
5 KB Jerks
10 Double Hurdle Hops
5 MB Slams
(x10)

Specialty

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

First,
5×2 Front Squat
—
Then,
5×5/s 1-Arm Bench Press
5×5 Weighted Pull-Ups

Skills

Daily Challenge

“Kelly”
Format: 3-Tier

First,
5-4-3-2-1 Deadlift
—
Then,
300m Loaded Barbell Carry w/ a Partner
(x2)
—
To Finish,
20 Broad Jumps

Specialty

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

Station A: (15 min)
Sled drag w/ a partner

Station B: (15 min)
10 Reverse Grip Barbell Curls
10 Weighted Pushups

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

As many rounds as possible in 35 min.
100m burpee broad jump
100m crab walk
50 K2E
50 clock lunge to balance
50 x-situps
50 bw squats

Finisher: 500m Timed Sprint

Kettlebells
4:30, 5:30p – MB

Daily Challenge

“Belding”
Format: Challenge Day

1 Mile Run for Time
—
Then,
50-40-30-20-10
BW Squats
Pushups
Sit-Ups
Ring Rows

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,
5×1 Split Jerks @ 90%

P360 Shred
6a (CP)

Chip away at these reps in order however, every minute on the minute must complete 3 burpees. 40 min cap.
70 db snatch
70 situps
70 curtsy lunges
70 plate floor wipers
70 1 leg db rdl
70 split leg crunch
70 squat tuck jumps
70 side plank with db rotations

*halve reps as needed for 2 sided movements

Skills [Pull-Ups]
5:30 (MB)

Beginner: (0 Pull-Ups)
10 x 10 Band Pull-Ups
10 x 5′ Pull-Up Holds

Intermediate: (1 – 5 Pull-Ups)
10 x 5 Negative Pull-Ups
10 x 7′ Pull-Up Holds

Advanced: (5+ Pull-Ups)
10 x 1 or 5 Weighted Pull-Ups (M/W)
10 x 5′ Weighted Pull-Holds

Daily Challenge

“Jesse”
Format: 2-Tier

5 Hang Cleans @ 50%
10 Plate GTO
5 HSPU
100m Run
(x25 min.)

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP