Daily Challenge

“Ride the Lightning”
Format: 2-Tier

First,
10 Glute Bridges
5 Chin-Ups
(x5)
—
Then,
5/s 1-Leg KB RDL
10 Weighted Pushups
10 Plate GTOs
30′ Wall Sit
(x20 Min)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×4 Back Squats @ 80%
—
Then,
6 RDL to Row
5 Kneeling Jumps
(x6)

Daily Challenge

“And Justice For All”
Format: 2-Tier

First, for 25 Minutes
8/5 Kneeling Push Press (FTF)
8/5 Goblet Squats
15′ Plank
(x2)
300m Run
—
Then,
5×1′ Plank

Specialty

Muscle
12p, 6 pm (CP)

First,
5×10 Bench Press
—
6/s Driving Step Ups
10 Drag Curls
(x5)
—
5×10/s DB Row

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

(x30 min)

300m run
10 db squat clean to thruster
50 singles or 25 double unders
Burpee broad jump length of gym
10e S.A. kb prisoner situp
12 mb side slams
*lunge to each station

Finisher: accumulate 3 min squat hold and 200 flutter kicks

Daily Challenge

“Kill ‘Em All”
Format: 2-Tier

First,
5×5 Hang Clean @ 70%
—
Then,
15 DB Floor Press
25 BW Lunges
20 Plank Kickouts
200m Row
(x5)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×3 Jerks @ 80%
—
Then,
5×5 Hip Snatches @ 70%
—
If Time,
5-10 Min. of 1-Arm DB Sots Pres

Restorative Yoga
8 pm (CP)

Daily Challenge

“Master of Puppets”
Format: 2-Tier

First,
5×3 Deadlifts @ 85%
—
Then,
10 Ring Dips
10 Squat Jumps
5 Chevrons
80m Run
(x15 Min)

Specialty

Shred
7a – CP

20’/10′ x 8
Burpee bar touch
Kb f. Rack squats

20’/10′ x 8
Ren row with pushup
Lunge jumps

Then: for time with a partner BUAN. 25 min cap.
3000m row
100 situps
200 shoulder taps
60 kb headcutters
20 hell trots

Kettlebells
5:30p – PB

5 x 5 Double jerks
—–
40m preacher carries
10 janda sit-ups
X5
—–
10 h2h swings
10 bent over rows
X3

Daily Challenge

“Load”
Format: Giant Set

50 Hell Trots
80m Run every time you set the weight down

*You determine level of difficulty for this workout.

Specialty

Barbell
12p (CP)

First,
3×1 Cleans @ 80%
3×1 Cleans @ 85%
3×1 Cleans @ 90%
—
Then,
Clean and Jerk 1’s for the time remaining.

Shred
6a (PB)

(x35 Min)

200m run (10 squat jumps every other light post)
10 burpee leg drives
20 plate k2e
10 db getups
Prisoner walk length of gym
15e lawnmower kickbacks
1 min high plank

Finisher: 3 min continuously rotating at 30′ sec plank then reverse plank

Skills

[Back Squats]
5:30 (PB)

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

Daily Challenge

“Black Album”
Format: 3-Tier Circuit

First,
10 FTF Front Squats @ 40%
5/s Renegade Rows –> 5 DB Push Press
100m Run
(x20 Min)
—
To Finish,
1 Bridge Run

Specialty

Open Gym: 9a – 12p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP