Daily Challenge

“Bonham”
Format: Pyramid Rep Circuit

5/7/9/11/13/15

Goblet Squats
Push Press
V-Ups
Ring Rows
150m Row
(x30 min)
Run 500m each time you complete 1 full pyramid

Specialty

Barbell
12p, 6 pm (CP)

For 40 Minutes,
Clean & Jerk Practice

Daily Challenge

“Moon”
Format: 2-Tier

First,
4×4 Deadlifts @ 80%
—
Then,
5/s 1-Leg RDL
12 Push-Ups
5 Pull-Ups
40m Backpedal → Run
(x20 min)

Specialty

Muscle
6 pm (CP)

8 Back Squats @ 50%
10/s DB Rows
10 Weighted Pushups
(x8)

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

5 rounds with 40min cap:

400m run
25 BW squats
20 burpees
25 American Situps
20 jumps lunges

Finisher:
30′ plank into 10 hollow rocks X4

Daily Challenge

“Peart”
Format: Partner EMOM + Circuit

First, 10 Min. E.M.O.M
A: 6 RKB Swings + 4 Squat Jumps
B: Rest
—
Then,
A:
5 BW Lunges (total)
5 DB Jerks
5 Plank Kickouts
80m Run

B:
You Call it Plank
(x15 Min)

Specialty

Barbell
12p, 6 pm (CP)

For 40 Minutes,
Snatch Practice

Restorative Yoga
8 pm – CP

Daily Challenge

“Copeland”
Format: 2-Tier

First,
5×5 Hang Cleans @ 70%
—
Then,
200m Row → 200m Run → 80m Farmer Walk
(x6)

Specialty

Shred
7a – CP

40 min cap, if finish early… 30’e side plank, 30′ Rev plank. X3

20e lawnmower row
30 HR pushups
40 burpees
50 plate GTO
60 spidermen
70 B. situps
80 Ren Rows
90 squats
100 Walking lunges

* run to last white crayon between each movement

Kettlebells
5:30p – PB

10:1 snatches R,L
—–
5 goblet squat get-ups
5 max squat jumps
x5
—–
100 LIGHT hook swings
BUAN

Daily Challenge

“Ulrich”
Format: For Time

6 Rounds for Time
15 OH KB Swings (53#/36#)
200m Run

Scaled A:
Select lighter weight

Scaled B:
Beginners who have not been exposed to lots of OH swings should not do so for time…swap for Russian.

Extra Credit:
8 Floor Press
8 Barbell Rows
(As many sets as you like)

Specialty

Restorative Yoga
9:30a (PB)

Barbell
12p (CP)

First,
5×5 Bench Press
—
Then,
5×3/s Heavy DB Snatch

Shred
6a (PB)

2 rounds: timed but not for time

100 squats
90 jumping jacks
80 B. situps
70 Hi Mt. climbers
60 Reverse Lunges
50 Pushups
40 Seaturtles
30 burpees

finish with 500m run.

**NEW** Mobility w/ Coach Julianne
5:30 (PB)

Focus: TBD

Daily Challenge

“Questlove”
Format: Circuit + Finisher

3 Hellraiser Complexes
2 Power Burpees
1 Parking Lot Lap
(x25 min)
—
Then,
Partner 500m Farmer Walk
10 BW Squats each every time the weight is exchanged.

Open Gym: 9a – 12p @ PB

Chris Hill Hate Session

Time: 9 am
Meeting Point: P360 Crown Point
Gear Needed: Wetsuit + plastic bag to hold it, water bottle, snack, backpack to fit it all into
Equipment Provided: Kettlebells

Sunday

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