Monday, 10/12

Daily Challenge

“Snorks”
Format: 2-Tier

First,
5×5 Push Press @ 70%

Then, 10:1
Renegade Row
Goblet Squat
Pull-Ups
V-Ups
Run 200m on the even number sets

 

Specialty

Barbell
12p, 6 pm (CP)

Mobility Work: Front Rack + Hips

First,
5×3 Front Squats @ 80%

Then,
5×2 Jerks @ 80%

Last,
5×3 Jerk Drives @ 110%

 

Tuesday, 10/13

Daily Challenge

“Smurfs”
Format: Circuit + Finisher

First,
5/s DB Snatch
5/s Plank Knees
80m Run
(x20 min)

To Finish,
8×10 UH Grip Barbell Row

Specialty

Muscle
12p, 6 pm (CP)

First,
5×10 Bench Press

Then,
5×10 Deadlift


Then,
6×10 Drag Curls

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

50-40-30-20-10
300m row

Ovrhd plate lunge (e)
Torso twist (e)
Squat jacks
Pushups
B. Situps
Lawnmower rows  (e)
Seaturtles (4 count)

Wednesday, 10/14

Daily Challenge

“G.I. Joe”
Format: 2-Tier

First,
5×3 Back Squat @ 80%

Then,
10 Floor Wipers
20 Ring Rows
30′ Plank
200m Row
(x5)

Specialty

Barbell
12p, 6 pm (CP)

Mobility Work: T-Spine

First,
5x5 Deadlift @ 75%

Then,
5 Kneeling Push Press
5 Dead Goblet Squats (VERY HEAVY)

Restorative Yoga
8 pm (CP)

 

Thursday, 10/15

Daily Challenge

“Voltron”
Format: 2-Tier

First,
10 Romanian Deadlifts
10 DB Drag Curls
6/s T-Stabilizers
(x6)

Then,
300m DB Run –> 30 DB Jacks
(x3)

 

Specialty

Shred
7a – CP

Emom 10 min
10 ovrhd swings
6 burpees

Emom 10 min
6 American situps
3e db snatch

Emom 10 min
5 plank up pushups
10 bench jump overs

Finish- 5 min of handstand hold practice

Kettlebells
5:30p – PB

10 light h2h shotput clean and press
10 (total) goblet reverse lunges
X3
—–
10:8:6:4:2
Rkb swings
30m preacher walks
(5 total rounds)
—–
10 mins
cliffhanger press work

Friday, 10/16

Daily Challenge

“Inspector Gadget”
Format: Giant Set

10:8:6:4:2 RKB Swings (53#/36#)
3 Burpees after each set
500m Run
(x3)

Specialty

Barbell
12p (CP)

Mobility Work: Overhead Positioning

First,
5×5 Hip Snatch @ 75%

Then,
5×1 Snatch to 3 OHS

Shred
6a (PB)

12 min:
200m run
10 squat jump punch
10 burpee over plate

12 min:
50 flutter kick to 10′ hold
25 k2e
10/s side plank dips

12 min:
12/s Bulgarian lunge
20 supermen
20 mb glute bridge with plate

Skills
[Back Squats]
5:30 (PB)

3X5 BB squat jumps
—–
5X5 wall squats
—–
5X5 work sets, moderate weight.

Saturday, 10/17

Daily Challenge

“Chip n’ Dale”
Format: 3-Tier Circuit

First,
5 Hang Cleans @ 50%
8 BW Squats
8 DB Push Press
100m Run
(x25 Min)

To Finish,
1 Bridge Run

 

Specialty

Open Gym: 9a – 12p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP