Daily Challenge

“Haliburton”
Format: 2-Tier

First,
STRENGTH
5 Back Squats @ 75%
5 DB Floor Press

or,

MUSCLE
12 Back Squats @ 50%
12 DB Floor Press
(x5 for each goal)
—
Then,
8 Curl and Supine Press
12 Ring Rows
6 BW Squats + Pulse
150m Row
(x20 Min)
 

Specialty

Barbell
12p, 6 pm (CP)

First,
15 Minutes of Clean Complex
(hang clean + touch and go squat clean)
—
Then,
15 Minutes of Snatch Complex
(hang snatch + hang snatch + OHS + OHS)
—
Last,
15 Min. of 1R clean or snatch

Daily Challenge

“Goldman Sachs”
Format: Circuit + Finisher

First,
3/s DB Snatches
6 Chin-Ups
5 Hollow Rocks
30’ Plank
200m Run every other round
(x30 Min)
—-
To Finish,
50/s Renegade Rows
(Advanced: Kettlebells)

Specialty

Muscle
6 pm (CP)

First,
10 Push Press
10 DB RDLs
(x5)
—
Then,
12 DB Side Raises
15 Barbell Curls
80m Farmer Walk
(x5)

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

4 rounds

500m run
20 pushups
10e single arm thruster
50 situps

Then, after no break:
100 bw squats + 500m row

Daily Challenge

“Enron”
Format: 2-Tier

First,
Prof: 5×3 Split Jerks @ 80%
Int: 5×5 Push Jerks @ 50%
Beg: 5×8 Push Press
—
Then,
12 Barbell Rows
10 Ring Dips
6 Double Plate Lateral Hops
100m Run
(x25 min)

Specialty

Barbell
12p, 6 pm (CP)

First,
2 Front Squats @ 85%
8 Paused DB Bench Press
(x6)
—
Then,
5 Eccentric Reverse Grip Curls
30’ Farmer Hold
(x5)

Restorative Yoga
8 pm – CP

Daily Challenge

“Blockbuster”
Format: 2-Tier

First,
5×8 Deadlifts @ 50-65%
—
Then,
10 RKB Swings
10 Push-Ups
2 Power Burpees
80m run
(x15 Min)

Specialty

Shred
7a – CP

In 6 minutes complete:

400m run
max goblet squat 26/44
rest 3 min

In 9 minutes complete:

800m run
max plate GTO 25/45
rest 3 min

in 12 minutes complete:

1 mile run
max american situps
*tally up total reps for score

Kettlebells
5:30p – PB

Haymaker medley
30″ inverted DB holds
(x6)
—–
10 chest tap rkb swings
5 max squat jumps
(x5)
—–
50 American sit-up thrusters
(BUAN)

There will not be evening classes due to P360 Prom.

Daily Challenge

“MCI”
Format: Partner Workout

A: 5 Hell Trots
B: Plank
(x8 Min)
—
A: 200m Row
B: Thrusters
(x8 Min)
—
A: 20 OH KB Swings
B: Wall Sit
(x8 Min)

Specialty

Restorative Yoga
9:30a (PB)

Barbell
12p (CP)

First,
5×3 OHS @ 70%
—
Then,
5×5 Bench Press @ 70%

Shred
6a (PB)

50’/10′ x3

single leg lateral hops
flutter kicks
hr pushups
squats

Then,

2 rounds or 28min cap:

30 ovrhd lunges
30 v-ups
30 burpee bar touch
30 Cal Row
30 Thrusters
30 Russian Twists
30 MB slams
* every 5 min run 200

then 4 min amrap

10 situps
10 hollow rocks
10 cannonballs
30′ plank

Skills
5:30 (PB)

There is no Skills class today

Daily Challenge

“Arthur Andersen”
Format: Circuit + Finisher

First, 10:1
Hang Cleans
Reverse Crunches
BW Squats
100m Run
—
Then,
Bridge Run Finisher

Specialty

Open Gym: 11a – 2p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP