Daily Challenge

“Guile”
Format: 3-Stage Circuit

First,
FTF Front Rack Reverse Lunges
(x8 minutes, trade with partner)
—
Then,
10 Cleans @ 75%
—
Last,
10 Push-ups
5 Pull-ups
100m Run
(x6)

Specialty

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

First,
5×5 Back Squat @ 85%
—
Then,
5×5 Deficit Deadlifts @ 75%
 

Daily Challenge

“Blanca”
Format: Double Circuit

First,
5 Hang Snatch @ 60%
80m Run
(x10 min)
—
Then,
5 KB Jerks
2 Burpees
(E.M.O.M. x 10)

Specialty

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

First,
5×10 Deadlifts @ 60%
—
Then,
10 Heaving DB Rows
10 Tricep Pulldowns
(x5)
—
To Finish,
50 DB Skullcrushers

Shred

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

(x10 min E.M.O.M)
Odd: 5 db squat cleans +3 burpees
Even: 5 spidermen complex

(x10 min E.M.O.M)
Odd: 4 kb rdl to f. Rack rev. Lunge
Even: max v-ups in 30′

(x10 min E.M.O.M)
Odd: 8 plate deck squats
Even: 10 frog burpees

Daily Challenge

“Chun Li”
Format: Circuit + Finisher

First,
1 Clean Complex @ 75%
100m Row
1′ Rest
(x10)
—
To Finish,
3x300m Partner Relay Sprint

Specialty

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

First,
5×5 Split Jerks @ 75%
—
Then,
5×3 Paused Split Jerks @ 50%

Skills

Daily Challenge

“E. Honda”
Format: 3-Tier

First,
5-5-3-3-3 Front Squats
—
Then,
5/s Goblet Side Lunges
10 DB Bench Press
5 Box Jumps
(x5)
—
To Finish,
3 Minutes of Max Burpees

Specialty

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

First,
5×5/s Barbell Lunges
10 Seated DB Press
(x5)
—
Then,
10 Bent Over Delt Flies
10 Weighted Pushups
(x5)

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

800m run
20 pike burpees
20/s plank hip dips
20/s side crunch
20 k2e
20/s heel touch crunch
20 criss cross supermen
20 squats
(x35 minutes)

Kettlebells
4:30, 5:30p – MB

Phase 1
5×5 p/s snatches
—
5×5 Double press

Phase 2
8 p/s Max bottoms up balance (no press)
—
5 p/s 1 arm prisoner janda sit-ups
(x5)

Daily Challenge

“Ken”
Format: Challenge Day

First,
800m Sprint for Time
—
Then,
25:20:15:10:5
OH KB Swing
V-Ups
DB Step-Ups
KB Rows
300m Row

Specialty

Barbell
8a (MB)

First,
5×3 Bench Press @ 90%
—
Then,
5×5 OH Grip Deadlifts

Shred
6a (CP)

200m Run
10 OH Swings
10 Burpees
10 Butterfly Situps
Rest 1 min
(x30 min)

—
Finisher: 4 lengths of gym prisoner walk (bands)

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

“M. Bison”
Format: 100 Rep Circuit

100 BW Squats
100 Pushups
100 KB Swings (44#/26#)
100 Spiderman Crunches
100 Barbell Push Press (Unloaded)
100 BW Lunges
1000m Run

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP