Monday, 8/31

Daily Challenge

“Agent Orange”
Format: 2-Tier

First,
5×3 Back Squat @ 85%
—
Then,
10 KB Rows
80m Run
(x10)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×1 Back Squat @ 90%
—
Then,
5×5 Touch and Go Power Cleans

 

Tuesday, 9/1

Daily Challenge

“Descendents”
Format: 2-Tier

First,
3:3:3:3 Hang Clean+Push Press
(x5)
—
Then,
10′:20′:30′:40′:50′:60′ Plank
20 Ring Dips
10 Chin-Ups
(x5)

Specialty

Muscle
12p, 7 pm (CP)

First,
5×10 Bench Press
—
Then,
5×10 UH Grip Pendlay Rows
—
Last,
5×10 Strict Press

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

35 min:

80m run
1 arm OVRHD kb walking lunge
12 weighted step ups
12 spiderman pushups
12e DB RDL
12 floor wipers
12 squat jumps

Finisher: 100 weighted glute bridges and 200 flutter kicks

Wednesday, 9/2

Daily Challenge

“Bad Brains”
Format: 2-Tier

First,
E.M.O.M. Snatch @ 75%
(x10)
—
Then,
3/s DB Snatch
100m Row
(x8)

Specialty

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

First,
5×2 Overhead Squats
—
Then,
5×2 Snatch Balance

Restorative Yoga
8 pm (CP)

Thursday, 9/3

Daily Challenge

“Black Flag”
Format: 2-Tier

First,
5 Weighted Pull-Ups (scaleable options)
5/s Bulgarian Split Squats
(x5)
—
Then,
5 RKB Swings
5 Burpees
30′ Rest
(x10)

 

Specialty

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

First,
5×10 Deadlifts @ 70%
—
Then,
20/s Heaving DB Rows
20 Weighted Pushups
(x5)

Shred
7a – MB

35 Min:
Parking lot lap
5 plate squats
5 prisoner situps
5 chevron pushups
5 alternating v-ups

* increasing by 5 reps every round until 50 reps of each is reached. if time remains then start descent by 5 each round.

Finisher: 5x 30′ reverse plank hold

Kettlebells
4:30, 5:30p – MB

5:4:3:3:2:2:1 push press R,L
—
10 hook swings
6 mixed grip push ups
5 broad jumps
(x5)
——
100 NPD

Friday, 9/4

Daily Challenge

“Dirty30”
Format: Benchmark Challenge

10 BW Squats
10 Pushups
10 Sit-Ups
(20 min. AMRAP)

 

 

Specialty

Barbell
12p (MB)

First,
20 minutes of split jerk singles @ 90%
—
Then,
20 minutes of clean singles @ 90%

Shred
6a (CP)

45 min cap:
100 OH swings
100 goblet squats
100 situps
50 pushups
50 DB snatch
50 v-ups
30 KB lunge jumps
30 plate deck squats
30 half hell trots (no lunges)
*in order, every time you break 100m run with 3 burpees at the door in and out. which includes transition between movements.

Skills
[TBD]
5:30 (MB)

Saturday, 9/5

Daily Challenge

“Misfits”
Format: Tabata Intervals

5 Front Squats FTF @ 50%
10 OH Swings
3 Burpees
100m Run
(x25 min)
—
To Finish,
15 Hell Trots

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP