Daily Challenge

“Nickelback”
Format: Heavy Circuit

5 Hang Cleans @ 75%
10 Pushups
80m Run
(x10)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×5 Hang Cleans @ 85%
—
Then,
Find your 1R Clean Max

Daily Challenge

“Creed”
Format: 2-Tier

First,
5×4 Back Squats @85%
—
Then,
10 Ring Dips
10 Barbell Rows
100m Row
(x7)

Specialty

Muscle
12p, 7 pm (CP)

10 Back Squats @ 50%
10 Push Press
10/s DB Row
(x50 min)

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

60’/15′ × 3 rounds

Kb f. Rack rev. Lunge
American situps
Plate jacks
Mb slams
Leg drives
5′ rev plank yo 5 v-ups
Db bicep curl
Seaturtles

*500m run in between rounds, alternate sprint/jog between benches

Daily Challenge

“Puddle of Mud”
Format: Partner Circuit

Station 1:
A – 50 OH KBS (53#/35#)
B – Planks

Station 2:
A – 50 Ring Rows
B – Burpees

Station 3:
A – 50 V-Ups
B – Pull-Ups

Station 4:
A – 50 Push Press (95#/65#)
B – Row

To Finish:
A – 500m Run
B – Jumping Jacks

*Scale all weight as needed.

Specialty

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

First,
5×3 Deadlifts @ 90%
—
Then,
5×5/s 1-Leg Snatch Grip Deadlifts

Restorative Yoga
8 pm (CP)

Daily Challenge

“Staind”
Format: 2-Tier

First,
5×2 Snatch @ 80%
—
Then,
10 Plate GTOs
5 Chevrons
100m Run
(x20 min)

Specialty

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

10 Bench Press
10 Barbell Rows
10 Goblet Squats
(x8)

Shred
7a – MB

30min:
20 plate ovrhd lunged
100m fish bowl carry with 20 goblet squats
Prisoner walk 2 lengths of backyard
6 hell trots (no lunges)
20e split leg crunch
200m run
20 K2E
*owe 3 burpees every time the weight is rested on fish bowl carry.

Finish: accumulate 5 minutes of any plank variation. Plus 100 bw squats

Kettlebells
4:30, 5:30p – MB

2 bottoms up press (4 if between bells)
5 cliffhanger pull-ups
(x5)
—–
10 light snatches
3 heavy cleans
(x5)
—–
10 mins.
Pistol work

Daily Challenge

“Mr. Red”
Format: Benchmark Challenge for Time

5 Touch and Go Power Cleans (135#/95#)
100m Row
(x10)

Specialty

Barbell
12p (MB)

Pick a movement, perform 20 minutes of build up and then find your 1-R Max.

OH Squat
Clean & Jerk
Bench Press
Front Squat

Shred
6a (CP)

4 rounds or 40 min cap

8 BB rollouts
12e 1 arm db thruster
20 db jump lunged
30 toe touches
40 RKBS
30 single kb squat cleans
20 burpees
12e banded pistols
80m run

Skills

[Front Squat]
5:30 (MB)

5×3 light goblet squats w/ arm extension
——
5X5 zombie squats
——
5X5 loaded Walking tempo squats
(Slow rep, 5 steps x 5)

Daily Challenge

“Limp Bizkit”
Format: 3-Tier Circuit

First,
15 Hell Trots
500m Run
—
Then,
25 DB Thrusters
500m Run
—
Last,
30/s Renegade Row
500m Run

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP