Daily Challenge

“Five Guys”
Format:2-Tier

First,
4×4 Back Squats @ 80-90%
—
Then,
10 RKB Swings
5 Pushups
30′ Rest
(x10)

Specialty

Barbell
12p, 6 pm (CP)

First,
20 minutes of 2-rep T&G Clean and Jerks @ 75%
—
Then,
20 minutes of Clean Complex @ 80%
Clean, Clean, Front Squat, Front Squat

Daily Challenge

“In-N-Out”
Format: Partner Circuits

A: Max Renegade Rows
B: 1 Lap
(x8min)
—
A: Max Plank
B: 200m Row
(x8min)
—
A: Max Walking Lunges
B: Farmer’s Slow Walk
(x8min)

Specialty

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

First,
100 Barbell Rows
100 Bench Press
(B.U.A.N)
—
Then,
50 Band Pulldowns
50 DB Curls
(B.U.A.N.)

Shred

7 am, 4:30p, 5:30p, 6:30p (MB)

Every 6 minutes for 30 min

300m Run
5 Hell Trots
10 Squat Jumps
15 Leg Raises

Finisher: 30’hollow rock hold,  30′ handstand hold ×4

Daily Challenge

“Habit”
Format: Circuit

First,
1 Press Complex
20 BW Squats
200m Run
(x25min)
—
To Finish,
50 Hollow Rocks

Specialty

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

First,
20 Minute OH Complexes @ 60%
Split Jerk, Split Jerk, OHS, OHS
—
Then,
20 Minute Jerk Complexes @ 60%

Paused Split Jerk, Split Jerk, Split Jerk

Time Trials: “Dr. Evil”

6:00p (MB Outdoor)

Catamaran Run
100 OH Swings (44#/26#)
100 BW Squats
Catamaran Run
(x1)

Daily Challenge

“Bareback”
Format: 3-Tier

First,
10 min. of TGU
—
Then,
10 min. of Hell Trots
—
Last,
10 min. of 300m Sprints

Specialty

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

First,
4×10 Front Squats @ 60%
—
Then,
10 Seated Curls
Max Band Curls
20 Heaving Side Raises
(x6)

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

5 pushups w/2 spidermen
10 v-ups
15 squat jumps
20 alternating split leg crunch
25 plank jacks
30 walking lunges (15forward, 15reverse)
40 seaturtles
200m run
(x35 min)

Finisher: 1min plank, 1 min squat hold x2

Kettlebells (w/ Coach Dave)
4:30, 5:30p – MB

A:
5:5  Russian Swing to Alternating Snatches
3 Burpees
5 Sledgehammer Slaps
(x12 min)
—
B:
1/s Bottom’s Up TGU
5 DB Prisoner Sit-Ups
80m Run
(x12 min)
—
C: 50 Hardstyle Swings

Daily Challenge

“Mr. Yellow”
Format: Circuit

100 Squats
100 Sit-Ups
100 Pushups
100 Lunges
100 Jumping Jacks
100 Reverse Crunches
100 Kickouts
100 RKB Swings (44#/26#)
100 Barbell Rows (55#/35#)
1000m Run

Specialty

Barbell
12p (MB)

First,
5×3 Bench Press @ 90%
—
Then,
5×6 Band Deadlifts @60%

Shred
6a (CP)

5e 1 arm prisoner situp w/3 presses
10e 1 leg rdl
10e pistols
20 wghtd glute bridge
20 strict situps

(x20min)

Then amrap of each, split start the group

7min:
7 db bench hopovers
7 jumping mb slams

7min:
7 kb sdhp
7 burpee over Kb

Skills

[Jerks]
5:30 (MB)

First,
5×5 Speed Splits into Lunge
5×5 Press in Split Stance
5×5 Lunging Press
—
Then,
Sets of 1-Rep Split Jerks @ 50% for 10 minutes, on the minute.

Daily Challenge

“Burger Lounge”
Format: Tabata Intervals

20’/10′ (x3)
4 Rounds

A: Bench Press (95#/55#)
B: Goblet Squat Jumps
C: Sidewinders
D: Plate GTOs

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP