Daily Challenge

“John Candy”
Format: 2-Tier

First,
5×3 Front Squat @ 85%
—
Then,
3/s Standing DB Piston Press
10 RKB Swings
100m Run
(x15 min)

Specialty

Barbell
12p, 6 pm (CP)

No Barbell Today

Daily Challenge

“Chevy Chase”
Format: 2-Tier

First,
3 Hang Clean to Jerks
(x5)
—
Then,
15 Pushups
10 Hollow Rocks
15 KB Rows
200m Row
(x6)

Specialty

Muscle
12p, 7 pm (CP)

First,
5×10 Back Squat @ 60%
—
Then,
10 Neutral Grip DB Bench
10 UH Grip Pendlay Rows
(x5)
—
Last,
3×5 Seated Sled Pulls

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

35 min:

Run to 1st bench out front door
10 walking lunge/10 pushups in grass
12 jumping MB slams
20 seaturtles (4 count)
12 frog burpees
20 v-ups
12 ovrhd swings
20’e side plank

Finish: 3× max wall sit

Daily Challenge

“Bill Murray”
Format: Tabata Circuit

There are four stations. In each station, there is an A and a B movement. You will perform A for 30 seconds, then B for 30 seconds. Perform that rotation twice. Then, you will 1 minute rest and move on to the next station. You will complete 3 total rounds,

Station 1:
A – Heavy Farmer Holds
B – Burpees

Station 2:
A – Pull-Ups
B – Flutter Kicks

Station 3:
A – DB Snatch
B – Squat Jumps

Station 4:
A – OH Swing
B – Plank

Specialty

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

First,
5×2 Deadlifts @ 90%
—
Then,
5 DB Presses in Split Jerk Position
5 Loaded Barbell Squat Jumps
(x5)

Restorative Yoga
8 pm (CP)

Daily Challenge

“Steve Martin”
Format: Team Circuit

A: 500m Run
B: Max Reverse Grip Curl and Press
C: Max Renegade Front Raises
D: Max Goblet Squats
(x30 min)

Specialty

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

First,
5×10 Push Press @ 50%
—
Then,
10 DB Skullcrushers
10 Barbell Curls
(x5)
—
Last,
5×10 Barbell RDL

Shred
7a – MB

12 min:
10 pushups
10 v-ups
10 squats

12 min:
10 Ren row
10 db Bicep curl
10 db push press

12 min:
10 K2E
10 bench pistols
10 plate GTO

* emoms:
Set 1: 3 burpees
Set 2: 6 jump lunges
Set 3: 5 chevrons

Kettlebells
4:30, 5:30p – MB

Daily Challenge

9/11 Remembrance Workout (“Mr. Blue”)
Format: Benchmark Challenge

In remembrance of 9/11. Please consider bringing in a small cash donation that will go towards the P360 9/11 Memorial Stair Climb fundraiser.

1 Mile Row
50 BW Squats
50 OH Swings (53#/35#)
50 Burpees
1 Mile Run

Scaled:

1/2 Mile Row
1/2 Mile Run
Weight as needed

Specialty

Barbell
12p (MB)

Open Clean and Jerk Work

Shred
6a (CP)

50 goblet squats
40 push ups
30 deck squats
20e db snatch
@min 2= 5 burpees
@min 3= 6 burpees
@min 4= 7 burpees

Skills

[Box Jumps]
5:30 (MB)

5×5 high knee vertical jumps
—
5×5 soft landing box jumps
—
8×2 pvc jump overs

Daily Challenge

“Martin Short”
Format: Tabata Intervals

8 Deadlifts @ 50%
10 Pushups
100m Run
(x25 min)

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP