Daily Challenge

“Red Velvet”
Format: 5×5′ Sprint Stations

5 Min: RKB Swings
5 Min: Push-Ups
5 Min: Goblet Squats
5 Min: Max Distance Row
5 Min: Burpees

2 min. rest between stations

Specialty

Barbell
12p, 6 pm (CP)

First,
5×3 Deadlifts @ 85%
—
Then,
5×5/s Heavy DB 1-Leg RDL

Daily Challenge

“Boston Creme”
Format: 3-Tier

First,
4×4 Push Jerks @ 70% of 1R Split
—
Then,
10 DB Floor Press
10 Barbell Rows
(x5)
—
To Finish,
3x200m Sprint

• CP – Run
• MB – Row

Specialty

Muscle
6 pm (CP)

First,
10 Back Squats
10 DB Bench Press
10 Zottman Curls
(x40’)

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

In 6 min complete:
50 RKBS
30 burpees
toe touches in remaining time
In 12 min complete:
1,000m run
100 lunges
20 pushups
V-ups in remaining time
In 15 min complete B.U.A.N:
1000m row
60 BW squats
50 K2E
40e Russian twists
30 Prone rows

Start a 2nd round in time remaining

Daily Challenge

“Apple Fritter”
Format: 2-Tier

First,
4×4 Back Squats @ 80%
—
Then,
10 DB Side Raises
3/s Goblet  Side Step Overs
10 Ring Dips
80m Run
(x15 Min)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×2 Hang Cleans @ 85%
—
Then,
Clean Practice Singles for 20 Minutes

Restorative Yoga
8 pm – CP

Daily Challenge

“Eclair”
Format: Circuit + Finisher

For 25 Minutes,
10 OH KB Swings (44#/26#)
10/S Russian Twists
3/s BW Side Lunges
5 Pull-Ups
—-
If You Complete 10 Rounds,
800m Sprint Finisher

Specialty

Shred
7a – CP

4 rounds, 40 cap
500m row
40 squats
30 situps
20 pushups
10 Modified Hell Trots
Every 5 min, 100m run.

Kettlebells
5:30p – PB

6 mins. continuously alternating
Clean/swing/snatch- L,R
2 push-ups, 2 squat jumps (EMOM)
—–
10 Double bell static start spilt squats
4/s bottoms up press
(x4)
—–
10:8:6:4:2 goblet squats
5 high bridge presses
(Superset)

Daily Challenge

“Cruller”
Format: 2-Tier

First,
5/s Barbell Lunges
10 Weighted Push-Ups
(x5)
—
Then,
Get-Up Complex
200m Run
(x15 Min)
 

Specialty

Restorative Yoga
9:30a (PB)

Barbell
12p (CP)

First,
5×3 Hang Snatch @ 80%
—
Then,
5×3 OHS @ 80%

Shred
6a (PB)

10 min Death By:
Burpees and OH KBS, starting at 3 reps

10 min Amrap:
200m Row
10 American Situps
3e DB Snatch

10 min EMOM:
8 pushups
10 BW squats
5 Goblet squat jumps

Skills

[Deadlifts]
5:30 (PB)

Take out the slack/ minimizing moving parts
—–
3 stage pause, light work
(x3)
—–
5×5 work sets

Daily Challenge

“Blueberry Cake”
Format: Descending Rep Circuit

First, 10:1
Thrusters
Kickout Pushups
RKB Swings
100m Run
—
Then,
400m Farmer Walk

Open Gym: 9a – 12p @ PB

Sunday

Vinyasa Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP