Daily Challenge

“Poncho”
Format: Circuit + Finisher

First,
5×5/s Goblet Curtsy Lunges
10 FTF Push Press
20 Mountain Climbers –> 20′ Extended Plank
200m Run Every Other Round
(x25 min)
—
To Finish,
50 Pushups + T-Stabilization

Specialty

Barbell
12p, 6 pm (CP)

Mobility Work: Hinge Pattern

First,
5×2 Deadlifts
—
Then,
8/s DB RDL
5 1-Arm Rewind DB Jerks
(x5)

Daily Challenge

“Dutch”
Format: 2-Tier

First,
5×3 Front Squat @ 85%
—
Then,
10 RKB Swings
5 Chin-Ups
10 Plank Kickouts
40m Backpedal to Run
(x8)

Specialty

Muscle
12p, 6 pm (CP)

First,
5×12 Back Squat @ 50-60%
—
Then,
10 Bench Press
10 Drag Curl to Side Raise
(x7)

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

3 DB Squat Clean to Thruster
6 1 Leg Burpee
12 Plate Lunge with Rotation
24 Plyo Skaters
48 Toe Touches
96 Jump Rope or Jumping Jacks
192m Row
(x30 min)

Finish: 30′ hurdle abs. 1 min superman hold. × 3

Daily Challenge

“Dillon”
Format: Descending Rep Circuit

10:1 Hang Cleans
10 Weighted Push-ups
10’/s Side Plank
80m Run

Specialty

Barbell
12p, 6 pm (CP)

Mobility Work: Front Rack + Shoulders

First,
20 Min. Open Clean and Jerk Practice
—
Then,
5×2 Snatch @ 80%

Restorative Yoga
8 pm (CP)

Daily Challenge

“Mac”
Format: 10 Rounds

10 KB RDLs
10 DB Floor Press
10 Barbell Row
200m Run
(x8)
 

Specialty

Shred
7a – CP

(x20 min)
150m Run, 5 Squat jumps at Every Other Light Post.
10/s Renegade Row
10 V-Ups
10 Bench Hop Overs
10 OH Swings
—
Then,
12 min:
10 Rower Hams
10 American Sit-ups
10 Spiderman Push-ups
1 Min Squat Hold
—
Then,
4 x 100m sprints. Begin each with 3 half burpees.

Kettlebells
5:30p – PB

50 total (light/moderate) snatches
(BUAN)

Then,
5 mins. Heavy snatch work
—–
2:4:2:4 row/lunge (2 bells)
1 hook swings
(x5)
—–
50 total Heavy suitcase deadlifts
(BUAN)

Daily Challenge

“Mr. Silver”
Format: Benchmark Challenge

5 Squat Jumps
5 Push-Ups
5/2 Pull-Ups (Male/Female)
(x20 Min)

Cheat, and die…

Specialty

Restorative Yoga
9:30a (PB)

Barbell
12p (CP)

Mobility Work: Hips

First,
5×5 Back Squats @ 70%
—
Then,
5×5 Bench Press @ 70%
5 Kneeling Jumps

Shred
6a (PB)

For time with 12 min cap

1:10
Pushups, squats, situps

Then,
5 rounds: (35 min cap)
25 K2E with plate
25 kb sdhp
25 around the worlds
25 SA OH walking lunge
*every 5 minutes must stop and complete 20 burpees.

Skills

[Rowing]
5:30 (PB)

Various rowing drills to dial in technique and efficiency.

Daily Challenge

“Hawkins”
Format: Circuit

50-40-30-20-10
BW Squats
Sit-Ups
High Plank Taps
100m Farmer Walk
500m Run

Specialty

Open Gym: 9a – 12p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP