Daily Challenge

“Paint it Black”
Format: 2-Tier

First,
5×3 Hang Snatch @90%
(x5 for beginners)
—
Then,
5/s Goblet Rev. Lunge
3:3:3:3 Split Lunge Jumps to DB Press
10 Barbell Row

(x8)

Specialty

P360 Barbell
6a, 12p, 6 pm (CP)

First,
5×2 Deadlifts @ 95%
5×3/s Strict KB Press
—
Then,
5×5 Hover Deadlifts
5×5 Pendlay Rows
 

Daily Challenge

“Brown Sugar”
Format: Max Rounds

10 OH KB Swings (53#/35#)
5 Goblet Squats
200m Run
(x20 min)
*Scale KB swings as needed

Specialty

P360 Muscle
6a, 12p, 7 pm (CP)

First,
5×10 Bench Press @ 60%
—
Then,
5×10 Back Squats @ 60%
Max Burnout Band Curls
—
Last,
3×15 Glute Bridges
3×15/s Landmine Press
 

P360 Shred
7a, 4:30, 5:30, 6:30 (MB)

50’ on/10’ off.
(x4)

Plank ups
Overhd plate lunges
Pike pushups w/2 spidermen
Alternating v-ups
Seaturtles
4 squat pulse + 4 lateral lunge
Plate Jacks
Finisher: 3x attempt at max reverse plank

Daily Challenge

“Under My Thumb”
Format: Heavy Circuit

5/s Barbell Lunges
10 Weighted Pushups
5 DB Jerks
200m Row

(x8)

Specialty

P360 Barbell
6a, 12p, 6 pm (CP)

First,

5×3 Back Squats @ 80%

—

Then,

5×3 Bench Press @ 80%

—

Last,

5×3 Double Paused Front Squats @ 50%

Or, time remaining.

Skills

Daily Challenge

“Menage a Trois”
Format: 3-Tier

25 Hang Cleans @ 80%
500m Run
—
25 Deadlifts @ 80%
500m Run
—
25 FTF Push Jerks @ 70%
500m Run

Specialty

P360 Muscle
6a, 12p, 7p (CP)

12 Deadlifts @ 75%
10/s Swinging Delt Raises
12 Heavy Goblet Squats
12 DB Bench Press
10 Reverse Grip Barbell Curls
(x6)
 

Shred
7a (indoors), 4:30, 5:30p (outdoors) – MB

With a 24 minute running clock, do not rest:

3 minutes max jumping jacks
Then,
20 min of:
15 squat jumps
15 hand release pushups
15 hollow rocks
15 supermen
Then,
1 min max burpee.

Kettlebells
4:30, 5:30p – MB

Phase 1
5:4:3:2:1 (p/s) Strict press
Then,
3:2:2:1:1
(p/s) Bottoms up press
Goblet squat

Phase 2
Station A
5 snatches (p/s)
80m run
(x5)
—
Station B
5 tire slams (p/s)
5 broad jumps
(x5)

Daily Challenge

“Angie”
Format: Challenge Day

First, For Time.
50 Goblet Squats (53#/35#)
800m Run
—
Recover. Then,
5/s Piston DB Bench Press
5 Pendlay Rows
5 Chin-Ups
(x7)

Specialty

Barbell
8a (MB)

First,
Clean & Jerks
10 minutes of technique work at 50% via 2 rep sets
15 minutes of strength work at 80 – 90% via 1 rep sets
—
Then,
2:2:2:1:1 Split Jerks

P360 Shred
6a (CP)

100 squats
90 jumping jacks
80 butterfly situps
70 Mt.  Climbers.         
60 lunges
50 pushups
40 Seaturtles
30 burpees
(x2)

Skills [Squat]
5:30 (MB)

First,
Establish Stance
3×10 Body Weight
—
Then,
3×10 Plate Extension Squats
—
Then,
5 x 8 Box Squats
—
Last,
5 x 5 Paused Back Squats

Daily Challenge

“Midnight Rambler”
Format: Descending Ladder

10:1 FTF Front Squats
10:1 Pull-Ups
10:1 HSPU
100m Row
 

Specialty

Open Gym: 9a – 12p @ MB

Sunday

Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP