Daily Challenge

“Taco Surf”
Format: 5×5′ Stations

A: OH Swings
B: Hollow Rock
C: Ring Rows
D: Push-Ups
E: Distance Row

Specialty

Barbell
12p, 6 pm (CP)

First,
5:5:3:2:2 Back Squat
(5×5, Under 6 months)
—
Then,
5×5 Strict Press @ 50% of 1R Split Jerk

Daily Challenge

“Oscar’s”
Format: 25 Minute Circuit

5 Hang Snatch @ 75%
5/s Plate Hop Overs
5 BW Side Lunges (total)
Shuffle –> Run
(x25 min)
—
To Finish,
100/s Spidermen Crunches

Specialty

Muscle
12p, 7 pm (CP)

First,
5/s Barbell Lunges
10 DB Bench Press
(x5)
—
Then,
10 Strict DB Side Delt Raises
80m Farmer Walk
(x5)

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

12 min:
20 DB bench hopovers
10 Db thrusters
30’flutter kick

12 min:
20 goblet headcutters
10 kb hinge taps
30’mt. Climbers

12 min:
20 ring rows
10e banded pistols
30′ fast BW squats

Daily Challenge

“Don Bravo”
Format: Partner Workout

First,
A: 20 Goblet Squats
B: Max Plank
(x12 min)

A: 5 Pull-Ups
B: 5 Burpees
(x12 min)
—
To Finish,
25/s KB Halos

Specialty

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

First,
5×2 Split Jerks @ 90%
(5×5, Under 6 months)
—
Then,
5×2 Hang Cleans @ 90%
(5×5, Under 6 months)

Restorative Yoga
8 pm (CP)

Daily Challenge

“Alberto’s”
Format: 2-Tier

First,
5×3 Front Squats @80%
—
Then,
10 Ring Dips
10 Plate GTOs
200m Run
(x15 min)

Specialty

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

First,
5×10 Deadlifts @ 70%
—
Then,
5×10 Bench Press @ 70%
—
Last,
5×10 Pendlay Rows

Shred
7a – MB

60’/15′ of:
Single leg burpees
Single leg 1 arm db press
Jump rope
Leg drives (boxes)
Mb russian twists
Prisoner Walk
Bulgarian lunges (benches)
Plate GTOs
Lateral hops
Kb suitcase deadlift
(x3)

Kettlebells
4:30, 5:30p – MB

1:2:3:4:5 R,L jerk ladder
(x4)
—
3 static start snatches R,L
(x5)
—
30 max vertical jumps @ beam

Daily Challenge

“Marisco’s”
Format: 2-Tier

First,
Find Your TGU 1R Max
—
Then,
5 Hang Cleans @ 50%
100m Row
1′ Rest
(x10)

Specialty

Barbell
12p (MB)

First,
5×5 Hip Cleans @ 50%
—
Then,
20 minutes of clean singles @ 90%
(50%, Under 6 months)

Shred
6a (CP)

Use the middle movement to travel across the length of the gym to the next movement.

12 min:
30 BW squats
Burpee broad jump
30 K2E

12 min:
20/s lawnmower rows
Crab walk
20 pushups

12 min:
30 plate floor wipers
Ovrhd plate lunge
30 plate glute bridge

Skills

[Pressing]
5:30 (MB)

First, Pushups
5×10 Pause at Top and Bottom
—
Then, Strict Press
7×5 Pause at Top and Bottom
—
Last, Push Jerk
7×5 Pause at Descent

Daily Challenge

“Fat Fish”
Format: Tabata Intervals

5 Barbell Complexes
5 Squat Jumps
10 KB Rows
200m Run
(x30 min)

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP