Daily Challenge

“Clark Griswold”
Format: 2-Tier

First,
Squat RFG (5×3 or 10)
Floor Press RFG (5×5 or 8)
—
Then,
3/s DB Snatch
80m Run
(x12 Min)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×2 Snatch
—
Then,
5×5 Z-Press
—
Last,
5×5 Sots Pres

Daily Challenge

“Ty Webb”
Format: Partner Circuit

#1: 10 Min.
A: 200m Row
B: Max Plank
—
#2: 10 Min.
A: 200m Run
B: Max Renegade Rows
—
#3: 10 Min.
A: 7 Burpees
B: Max Chin-Ups

Specialty

Muscle
12p, 6 pm (CP)

First,
6/s Barbell Lunge
10/s DB Heaving Rows
(x5)
—
Then,
10 DB Skullcrushers
8 Weighted Chin-Ups
(x5)

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

30e DB snatch 50/30
30 HR pushups
500m run
30 DB squat jump
30 situps
500m run
30 OH swings
30e Lunges
500m run
30 burpees
30 DB thruster
500m run
* 2 rounds
40 min cap (Round 2 has no running)

Daily Challenge

“Dusty Bottoms”
Format: 2-Tier

First,
5×5 Split Jerks @ 70%
—
Then,
10 Barbell Rows
10 Supermen
5 Box Jumps
40m Side Shuffle –> 40m Backpedal
(x20 Min)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×1 Front Squat @ 90%
—
Then,
5 Mid Range Seated Box Jumps
3/s KB Jerks
(for time remaining)

Restorative Yoga
8 pm (CP)

Daily Challenge

“Dr. Farthing”
Format: E.M.O.M. Circuit

Perform 2 Rounds.
Round 1 – 30 reps, EMOM 2 V-Ups
Round 2 – 15 reps, EMOM 2 Burpees
For both rounds, row 150m upon set completion

30/15 Ring Dips
30/15 Hockey Deadlifts
30/15 Pull-Ups
30/15 DB Front to Side Raise
30/15 OH KB Swings
 

Specialty

Shred
7a – CP

3 sets each for time with 12 min cap

1. 1000m row
50 thrusters
30 v-ups

2. 3 rounds:
400m run
21 KBS 53/35
15 ring rows

3. Amrap 12:
10 burpees
10 goblet curtsey lunges
10 b. Situps

Kettlebells
5:30p – PB

50 (total)
H2h shotput cleans
——
25:20:15:10:5 hook swings
10 split squats
——
25m waiter walk
5 leg extensions
(x5)

Daily Challenge

“Mr. Red” + Optional Work
Format: Circuit

First, For Time
5 Touch and Go Power Cleans (135#/95#)
100m Row
(x10)
—
Then, Recover for 5-7 Min.
—
Then, Optional Extra Credit
5/s Single Leg RDL
10 Weighted Push-Ups
10 Barbell Drag Curls
(x20 Min)

Specialty

Restorative Yoga
9:30a (PB)

Barbell
12p (CP)

First,
5×3 Hip Cleans @60%
—
Then,
5×3 Hang Cleans @ 80%

Shred
6a (PB)

50-40-30-20-10
Renegade Row
Push-ups
Squats
Sit-ups
Kettlebell Swings
Run 200m

Skills

[Box Jumps]
5:30 (PB)

Box jumps

5×5 high knee squat jumps
—
3×5 soft landing box jumps
—
Progressive jump overs

Daily Challenge

“Irwin Fletcher”
Format: Circuit

50-25-15
Goblet Squats
Ring Rows
Floor Wipers (total)
Hurdle Hops (per side)
Russian Twists (per side)
300m Run

Specialty

Open Gym: 9a – 12p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP