Daily Challenge

“Legolas”
Format: 2-Tier

First,
10×10 RKB Swings
—
Then,
5/s DB Step Ups
5/s High Plank Taps
6 Chin-Ups
100m Run
(x6)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×2 Front Squats @ 85%
—
Then,
5 Split Jerk Presses
10/s Side Bends
(x5)

Daily Challenge

“Gimli”
Format: Circuit + Finisher

3 Hang Clean + Push Press @ 50%
10 Plank Kickouts
5/s Plate Hops
100m Run
(x25 min)
—
To Finish,
50 Hollow Rocks

Specialty

Muscle
12p, 7 pm (CP)

First,
5×12 Elevated Prone Barbell Rows
—
Then,
5/s Barbell Lunges
10 Deficit Front Raises
(x5)
—
To Finish,
Max Barbell Curls in 5 Min.

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

2 partners

12 min:
A: 250m row + 6 burpees over bar
B: 30 situps
C: 1 min squat hold (together)

12 min:
A: 100m run + 20 jump lunges
B: 30 OH kbs
C: 1 min high plank

12 min:
A: 100 jump rope
B: 30 db thrusters
C: 1 min handstand hold or rev. Plank

Daily Challenge

“Aragon”
Format: 2-Tier

First,
5×10 Back Squats @ 30%
(This is to build stabilization, do not exceed %)
—
Then,
10 Ring Rows
10/s Russian Twists
5 HSPU
150m Row
(x20 min)

Specialty

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

First,
6×1 Cleans @ 80%+
—
Then,
10 Weighted Ring Dips (scale as needed)
5 Weighted Chin-Ups (scale as needed)
(x5)

Restorative Yoga
8 pm (CP)

Daily Challenge

“Samwise”
Format: 2-Tier

First,
5 Bench Press @ 75%
5 Goblet Reverse Lunges
(x5)
—
Then,
15 OH KB Swings
200m Run
(x12 min)

Specialty

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

First,
5×10 Glute Bridges
—
Then,
100m Muscle Walks
8/d Goblet Good Mornings to Squat
(x20 min)

Shred
7a – MB

10 burpee bar touch
15 kb sdhp
20 mb squeeze situps
20 db hopovers
15e side plank reach
10 curtsey lunge + curl/press
100m run
(x30 min)

Finish: 100 squat pulses, every 5th is a squat jump

Kettlebells
4:30, 5:30p – MB

Strict press to paused 1/2 press
R,L X 7
—
5X5 preacher squats
—
50 snatches BUAN
Open bottoms up/hourglass press play

Daily Challenge

“Mr. Blonde”
Format: Benchmark Challenge for Time

50:30:10 FTF Push Jerks (95#/65#)
800m Run
(x3)

Specialty

Barbell
12p (MB)

5×5 Deadlift @ 75%
—
5×3 Quarter Squats @ 100%+

Shred
6a (CP)

8e pistols (bands)
15 tricep dips (bench)
20 butterfly situps
15 kb f. Rack squats
10 plank up pushups
20 cannonballs
12 1 leg burpees
12 cal row
200m run
(x35 min)

Skills

[Pull-Ups]
5:30 (MB)

5×6 Hanging hollow rock pulses
—–
5X5 banded with pause at top
—–
5X5 slow negatives

Daily Challenge

“Boromir”
Format: 3-Tier Circuit

First,
A: 500m Run
B: Max Thrusters (95#/65#)
C: 10′ Reverse Plank to 5 V-Ups
(x25 min)
—
Then,
2-4-6-8-6-4-2 Team Burpee Ladder

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP