Track Today’s Movements

Open Gym Time: 3 – 4 pm @ Crown Point

Daily Challenge: “Mr. Burns”


Proficient – 5 x 2 Jerk (split or push)
Beginner – 5 x 5 (push)


Work to a 1R max TGU


Filter into FL/Conditioning circuit for up to 20 minutes.


  • Focus on your explosive speed under the bar on jerks.   If splitting, hear the loud stomp of your foot hitting the floor.
  • Drive your head through your elbows.


FL/Conditioning: 30 minutes

5 Renegade Presses
150m Row
200m Run


  • Renegade Press = Renegade Row + Push Press (1 arm at a time across the board)
  • Stay flat on the rows, tight and tense like a plank.



P360 Outdoor: “Mantra”

KB Press x 10
Flutter Kicks x 30
Burpees x 10
Clock Lunges x 12
Plank Shoulder Taps x 20
250m run
450m 1 Arm Farmers walk


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