Daily Challenge

“Pumpkin Spice Lattes”
Format: Circuit + Finisher

First,
10 Goblet Squats
10 DB Jerks
5 Burpees
100m Run
(x25 min)
—
To Finish,
25 Hollow Rocks
50/s Russian Twists
25 Hollow Rocks

Specialty

Barbell
12p, 6 pm (CP)

First,
5×3 Front Squats @ 80%
—
Then,
5×3 Hang Cleans @ 80%

Daily Challenge

“Uggs”
Format: 2-Tier

First,
5×5 Deadlifts @ 75%
—
Then,
10 Pushups
10 Ring Rows
10 RKB Swings
100m Row
(x8)

Specialty

Muscle
12p, 7 pm (CP)

First,
5×10 Deadlifts @ 60%
—
Then,
10 Chinese Rows
5/s Single Leg DB RDL
(x5)
—
To Finish,
100 Reverse Grip Barbell Curls

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

To be completed in a 40 min. cap

70 squat jumps
70 butterfly situps
70 lunges
70 oh kbs
70 spidermen r+l=1
70e 1 leg toe touch
70 db snatch
70 supermen

E.M.O.M: 3 burpees

Daily Challenge

“Scarves”
Format: 25 Minute Team Circuit

A: 300m Run
B: FTF Push Press (95#/65#)
C: Prisoner Lunges (45#/25#)

Rotate on the ‘A’ Teammate, Quickly

Specialty

Barbell
12p, 6 pm (CP)

First,
5×5 Split Presses @ 50%
—
Then,
5×2 Split Jerks @ 85%
5×5 Tempo Goblet Squats

Restorative Yoga
8 pm (CP)

Daily Challenge

“Cider”
Format: 2-Tier

First,
4 Back Squats @ 80%
12 DB Bench Press
(x4)
—
Then,
3/s DB Snatch
80m Run
(x12 min)

The more experienced you, the more you should challenge yourself on the DB snatches.

Specialty

Muscle
12p, 7p (CP)

First,
10 Glute Bridges
10 DB Drag Curls
(x5)
—
Then,
8/s DB Step-Ups
5/5/5 DB Raise:Press:Raise
(x5)
—
To Finish,
5 Min. Max Plyo Pushups

Shred
7a – CP

20-20-20 reps
For Time

800-400-800m run
DB thrusters
Pushups
Mb glute bridge
Goblet squats
Ren row 20/s
Prisoner situps
1 leg burpees

Kettlebells
4:30, 5:30p – PB

6×3 stacked press (2 bells, 1 hand) R,L
——-
5 swings
1 pull up
2 push-ups
X15
——-
100 janda situps
BUAN

Daily Challenge

“Leaves”
Format: 2-Tier

First,
6/s Renegade Rows
10 Ring Dips
5/s Lateral Hops
50m Backpedal –> 50m Run
(x25 min)
—
Then,
10 minutes of TGU work

Specialty

Barbell
12p (CP)

First,
5 Bench Press @ 80%
5/s Goblet Reverse Lunges
(x5)
—
Then,
80m Front Rack Walks
1 min’ Farmer Holds
(x5)

Shred
6a (CP)

50/10 ×4 @ each station

Station 1:
Bench clams
Mb burpee slams
Prone Hamstring curls

Station 2:
Glider pushups
Lawnmower rows
Db step up switchouts

Station 3:
Elevated Kb sumo deads
Wall sit
Alternating cannonballs

Finisher:
4×15 eccentric hamstrings with partner

Skills

[Pull-Ups]
5:30 (PB)

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

Daily Challenge

“Autumn”
Format: 3-Tier Circuit

First,
5-10-15-10-5

RKB Swings
BW Squats
V-Ups
DB Burners
200m Run
(x25 min)
—
To Finish,
Bridge Run

Specialty

Open Gym: 9a – 12p @ PB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP