Daily Challenge

“Wooderson”
Format: Circuit

EMOM – 2 pushups

30 Hang Cleans (155#/95#)
30 Goblet Squats (62#/44#)
30 Pull-Ups
30 Hollow Rocks
30/s Renegade Front Raises

200m Run every time you complete a set

Specialty

Barbell
12p, 6 pm (CP)

First,
Clean singles for 20 minutes @ 90%
—
Then,
Jerk singles for 20 minutes @ 90%

Daily Challenge

“Mitch Kramer”
Format: 2-Tier

First,
3 Back Squats @ 85%
8/s Lawnmower Rows
(x5)
—
Then,
10 BW Squats
5/s Side Plank Reach Throughs
5 Chin-Ups
150m Row
(x15 min)

Specialty

Muscle
12p, 6 pm (CP)

First,
5×12 Back Squat
—
Then,
5×12/s DB Rows (off of bench)
5×12 Barbell Standing Kickbacks

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

12 min:
200m sprint row
6 burpees over rower
200m run

12min:
20 bb glute bridge
8e pistols
12 controlled suitcase deadlifts
30′ squat hold

12 min:
6 mb rollouts
10 db x-situps with press
20 bench clams
30 torso twists

Daily Challenge

“O’Bannion”
Format: Circuit

10 Push Press (FTF)
10 RKB Swings
5 Box Jumps
80m run
(x8)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×3 Bench Press
—
Then,
20 Minutes of Snatch Technique Work

Restorative Yoga
8 pm (CP)

Daily Challenge

“Randy Floyd”
Format: 2-Tier

First,
5×3 Deadlifts @ 85%
—
Then,
10 Renegade Complexes
100m Run
(x15 min)
 

Specialty

Shred
7a – CP

10 min death by: burpees and kb swings. *starts at 3 reps.

Then, for time:
500m run (lunge the ramp) cash in:

4 rounds:
8 DB rdl/curl/press per side
20 slam ball clean and slam
20 atomic pushups
20 situps
20 step up to curtsey lunge

Cash out with another 500m run and lunge.

Kettlebells
5:30p – PB

5 Circuit breaker squats
10 sit ups
X5
—-
20 snatches (total)
5 broad jumps
X4
—-
Windmill practice

Daily Challenge

“Benny”
Format: Circuit

10 OH KB Swings
3 Tri-Directional Jumps
10 Ring Dips
30’ Plank
30’ Wall Sit
(x30 min)

Specialty

Restorative Yoga
9:30a (PB)

Barbell
12p (CP)

First,

5×5 Back Squat @ 75%
—
Then,
5 Strict Press
5 Kneeling Jumps
(x5)

Shred
6a (PB)

5min emom: 15 burpees

(Rest 2 min)

5 min emom: 8 vups, 8 pushups, 8 squats

(Rest 2 min)

10 min emom:
3 Db snatch R
3 SA Db ren row R
3 Db Snatch L
3 SA db ren row L

*Immediately after each emom run the block.

Finish:
50 cannonballs
50 B situps
50e flutter kicks
50 spidermen
50e side crunch
3x 1min plank

Skills

[Cleans]
5:30 (PB)

Daily Challenge

“Pickford”
Format: Circuit

15 Hell Trots
Sidewalk Run
(x3)

Specialty

Open Gym: 9a – 12p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP