Monday, 11/16

Daily Challenge

“Swan”
Format: 2-Tier

First,
4×4 Back Squats @ 70%

Then,
10 RKB Swings
10 Pushups
5 Hollow Rocks
(x8)

 

Specialty

Barbell
12p, 6 pm (CP)

First,
2 Clean and Jerks
(x20 minutes)

Then,
2 Snatches
(x20 minutes)

Tuesday, 11/17

Daily Challenge

“Ajax”
Format: 2-Tier

First,
5×5 Strict Press

Then,
10 Barbell Rows
10 Ring Dips
5 Box Jumps
100m Run
(x20 min)

Specialty

Muscle
12p, 6 pm (CP)

First,
10 Push Press
10 RDL
(x5)

Then,
10 DB Side Raises
10 Barbell Curls
80m Farmer Walk
(x5)

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

W/ partner counting reps:

Max situps in 1 min
Max unbroken pushups (untimed)
Max squat jump in 1 min

 

Then,
25 min of:

10e leg drives
10 prone rows
6e lateral lunge with front raise
15e split leg crunch
10 kb sumo squat to upright row
200m row

Then,
Max burpees in 2 min.

Wednesday, 11/18

Daily Challenge

“Cyrus”
Format: Circuit

50-30-20 (Total Reps)

Squat Jumps
Ring Rows
Side Plank Reach Throughs
Plate Glute Bridges
Russian Twists
200m Run

If Finished in 25 Minutes:
25 KB Burpee Deadlifts

 

Specialty

Barbell
12p, 6 pm (CP)

First,
5×3 Front Squats @ 75%
5×5 Paused Kettlebell Bench Press

Then,
5 Kneeling Jumps
5 Sots Press
(x5)

Restorative Yoga
8 pm (CP)

 

Thursday, 11/19

Daily Challenge

“Cleon”
Format: 2-Tier

First,
5×5 Deadlifts @ 70%

Then,
5/s DB Split Squats
8 Chin-Ups
5 HSPU
(x6)

 

Specialty

Shred
7a – CP

15 Min:

6 db burpee squat clean to thruster
20 v-ups
100m run

15 Min:

20 Kb bench hopovers
10 burpees
100m row

Finish: 4 rounds: 30′ squat hold 30′ rev. plank

Kettlebells
5:30p – PB

2:4:6 alt. Double press ladder
8 split squat jumps
(x5)
—–
10 1 arm swings -> 5 rows (R,L)
10 crush grip goblet squats
(x4)
—–
50 American sit-ups (weighted)

Friday, 11/20

Daily Challenge

“Mr. Yellow”
Format: Timed Challenge

100 Squats
100 Sit-Ups
100 Pushups
100 Lunges
100 Jumping Jacks
100 Reverse Crunches
100 Kickouts
100 RKB Swings (44#/26#)
100 Barbell Rows (55#/35#)
800m Run

 

 

Specialty

Restorative Yoga
9:30a (PB)

Barbell
12p (CP)

First,
5×3 Split Jerks @ 75%

Then,
5×5 Bench Press @ 70%

Shred
6a (PB)

With a partner, partner 1 can’t count reps unless partner 2 is active.

For time, 40 min cap:

100 db thrusters/spidermen
200 kbs/ jump lunges
150 burpee bar touch/ rev. plank
200 goblet lunges/ squat hold
150 v-ups/plank
200 plate jacks/bridge hold
1000m run together at the end only

Skills [Snatch]
5:30 (PB)

Hook/3rd pull/ catch medley
—–
5×3 oh squat
—–
5×3 snatch balance
—–

5×3 work sets, re-grip

Saturday, 11/21

Daily Challenge

“Cochise”
Format: 2-Tier

First,
10 minutes of TGU warm-up, practice
 —
Then, 10:1
Hang Cleans
Spidermen (Total Reps)
100m Run

Then, if finished Tier 2  in under 20 minutes:
800m Sprint

Specialty

Open Gym: 9a – 12p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP

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