Daily Challenge

“Dynamo”
Format: 2-Tier

First,
5/s Front Rack Split Squats
10 KB Rows
(x5)
—
Then,
10 RKB Swings
10 Floor Wipers
80m Farmer Walk
(x15 min)

Specialty

Barbell
12p, 6 pm (CP)

Mobility Work: Front Rack + Hips

First,
5×3 Hang Cleans @ 80%
—
Then,
5×2 Jerks @ 80%
—
Last,
5×3 Jerk Drives @ 110%

Daily Challenge

“Sub Zero”
Format: 2-Tier

First,
5:5:3:3:2 Push Jerk
—
Then,
3:3:3:3 Squat Jump to Pushup
10 Russian Twists
10 DB Curls
100m Row
(x8)

Specialty

Muscle
12p, 6 pm (CP)

First,
4×12 Bench Press
—
Then,
4×12 Deadlift
—
Then,
4×15 UH Grip Barbell Rows

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

20/10’×8 of
Squat jumps
Pushups

Jump lunge
Spidermen

Then, 25 min
3e turkish getup
12 kb suitcase deadlifts
20 plate floor wipers
6 frog burpees
300m run

Daily Challenge

“Fireball”
Format: Circuit

50-25-15 (Total Reps)
Overhead Plate Lunges
Renegade Rows
Bicycle Crunch
Split Lunge Jumps
Push-ups
500m Run

Specialty

Barbell
12p, 6 pm (CP)

Mobility Work: T-Spine

First,
5×5 Front Squat @ 70%
—
Then,
5 Hang Snatch @ 70%
5 Kneeling Jumps

Restorative Yoga
8 pm (CP)

Daily Challenge

“Captain Freedom”
Format: Circuit + Finisher

10 Deadlifts @ 50%
10 Plank Knees
3 Chin-Ups
80m Run
(x25 Min)
—
To Finish,
800m Run

Specialty

Shred
7a – CP

(x20 Min)
Fuel dock run
20 split leg crunch
15 db thrusters
10 lateral lunges
8 slam ball burpee
5 HR pushups

Then, with partner: 8 min each
1. 1200m row
60 squat jump lunges

2. 20e leg throws
1 min wall sit

Kettlebells
5:30p – PB

7×3 jerks R,L
—-
10 h2h swings
10 rev lunges
10:8:6:4:2 goblet squats
(5 total rounds)
—-
Bottoms up practice

Daily Challenge

“Killian”
Format: 2-Tier

First,
5×5 Hang Cleans @ 80%
—
Then,
10 Ring Dips
3 Tri-Directional Jumps
10 Plank Reach Outs
30′ Wall Sit
(x15 Min)

Specialty

Restorative Yoga
9:30a (PB)

Barbell
12p (CP)

Mobility Work: Overhead Positioning

First,
5×3 Strict Press
—
Then,
5×1 Snatch to 3 OHS

Shred
6a (PB)

100 goblet squats 44/26
90 jumping jacks
80 b. Situps
70 spidermen
60 lunges
50 pushups with ren row
40 supermen
30 burpees
(x2)

Finish: 4x 30′ flutter kicks to 30′ rev. Plank

Skills

[Back Squats]
5:30 (PB)

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

Daily Challenge

“Buzzsaw”
Format: Circuit

25 Pull-Ups
25 BW Lunges
25 Reverse Crunches
25 Push-Ups
25 Step-Ups
25 Side Plank Ups
Short – Medium – Full Bridge Run
(x3)

Specialty

Open Gym: 9a – 12p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP