Daily Challenge

“Scooby Doo”
Format: 2-Tier

First,
5×2 Deadlifts @ 90%
—
Then,
5 DB Bench Press
5 Box Jumps
5 BW Side Lunges (total)
(x20min)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×5 Bench Press @ 80%
—
Then,
5×5 Quarter Squats @ 100%

Daily Challenge

“Tom & Jerry”
Format: 3-Tier

First,
5/s Bulgarian Squats
10 Ring Dips
6 Pull-Ups
(x5)
—
Then,
30/s DB Snatches
—
Last,
1000m Row

Specialty

Muscle
6a, 12p, 7 pm (CP)

First,
10 Romanian Deadlifts
10/s Heaving DB Rows
(x8)
—
Then,
100 BB Curls

Shred
7 am, 4:30p, 5:30p, 6:30p (MB)

21 kb sdhp
21 kb ovrhd swings
21 strict situps
21 db burpees
60′ wall sit
300m row
(x4)

Finish: 2x/s max side plank

Daily Challenge

“Duck Tales”
Format: 2-Tier

First,
5×3 Hang Cleans @ 85%
—
Then,
10 Ring Rows
10 Plate GTOs
10 Pushups
80m Run
(x6)

Specialty

Barbell
6a, 12p, 6 pm (CP)

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

Time Trials:

Because we are moving locations in October, we regret to announce the end of this class for the time being.

Daily Challenge

“Ren & Stimpy”
Format: Team Circuit

A: 200m Run
B: Max Plank
C: Max Barbell Rows
(x25 min)

Specialty

Muscle
6a, 12p, 7p (CP)

First,
5×10 Back Squats @ 60%
—
Then,
10 Weighted Pushups
10 Contracted Barbell Rows
(x10)

Shred
7a (MB, indoors)

Because we will be moving locations in October and inherent seasonality of the class existence, Outdoor Shred is off the schedule for the season.

35 min of:
20 curtsey lunges
20 toe touches
20 lateral pushups
20 1 leg v-up
20 plank ups
20 squat jacks
20 lateral traveling burpees
100m run

Finish: 100m indian squat holds

Kettlebells
4:30, 5:30p – MB

10 hook swings
2 BW squats
(5 min EMOM)
—
5 Excalibur squats
5 ring rows
(x6)
—
10 band resisted swings
5 push ups
(x5)

Daily Challenge

“Mr. Silver”
Format: Benchmark Workout

5 Squat Jumps
5 Pushups
5/2 Pull-Ups
(20 Min. AMRAP)

Specialty

Barbell
12p (MB)

First,
5×2 Split Jerks
—
Then,
5×5 Quarter Front Squats @ 100%

Shred
6a (CP)

40 min:
200m row
20 ovrhd plate lunges
200m fish bowl carry
20 burpees
20 db squat cleans

Skills

[Overhead Squats]
5:30 (MB)

First,
5 Minutes of Goblet Duck Walks
5 Minutes of Ankle Wall Taps
5 Minutes of Light DB OH Squats
—
Then,
6 x 5 OHS @ 50%
—
Last,
5 Minutes of T-Spine Mobilization

Daily Challenge

“Captain Planet”
Format: 3-Tier

8 Deadlifts @ 40%
8 DB Push Press
100m Run
(x25 min)

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP