Week snapshot will be available every Sunday. Daily breakdowns will drop the night beforehand.

Monday 7/6

Daily Challenge

“Rocky Road”
Format: Circuit + Finisher

First, Slow and Heavy.
5/sd Barbell Lunges
10 RKB Swings
5/s Floor Wipers
80m Farmer Walk
(x8)
—
Last, Quickly.
25 KB Burpee Deadlifts

Specialty

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

First,
5×5 Back Squats @ 80%
—
Then,
5×5 Deadlifts @ 80%

 

 

Tuesday 7/7

Daily Challenge

“Cherry Garcia”
Format: 3-Tier

First, Slow and Heavy.
5×5 Push Jerk @ 75%
Then, Optional:
3×1 Split Jerk @ 90-100%
—
Then,
5 Rise and Press
3:3:3:3 Squat Jump to Pushup
100m Row
(x12 min)
—
Last,
500m Skip

 

Specialty

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

First,
10 Squats @ 60%
10 DB Bench Press
(x5)
—
Then,
10 Barbell Push Press @ 50%
12/s Heaving DB Rows
(x5)
—
Last,
5×5 Seated Sled Pulls
 

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

3 x 12 minute stations
Cardio

  •      200m run
  •      10 squat jump punches.
  •      10 burpee over plate

Core

  •      50 flutter kicks +10sec hold
  •      25 Knees to elbows (on floor)
  •      10/s side plank dips (adv on hands)

Glutes and Back

  •       12/s bulgarian lunges
  •        15 prone chest ups.
  •        15/s 1 leg bridge kicks

 

 

 

Wednesday 7/8

Daily Challenge

“Phish Food”
Format: 2-Tier

First,
3/s TGU
6 Pull-Ups
5 KB Wall Taps
(x25 min)
—
Then,
7×10 Drag Curls
 

 

Specialty

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

First,
5×5 Front Squats @ 85%
—
Then,
5×5 Bench Press @ 85%
—
Last,
5×5 Pendlay Rows
 

Skills:

[Cleans]
5:30p (MB)

First,
5×5 Hip Cleans
—
Then,
5 Hip Cleans
10 DB Push Press
5 Kickouts
80m Run
(x10)

Time Trial
6p (MB Outdoor)

800m Sled Run (45# / 25#)
100 BW Squats
800m Run
100 Cannonballs
800m Run
50 OH Plate Lunges (45# / 25#)
800m Run
50 Burpees
800m Sled Run
 

 

 

Thursday 7/9

Daily Challenge

“Half Baked”
Format: Double Circuit

First,
5×3 Deadlift @ 90%
(5×5 @ 50% beginner)
—
Then,
5 KB Clean and Jerk
5/s 1-Leg Deficit Jumps
80m Run
(x7)
—
Then,
1 Moderate Farmer Jog Lap Around Parking Lot

 

Specialty

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

First,
6×10 Deadlifts @ 70%
—
Then,
20 Straddled Barbell Rows
10 DB Flies
(x6)
—
Last,
50/s Light DB Curls
 

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

800m run
80-60-40-20 bw squats
40-30-20-10 butterfly sit-ups
20-15-10-5 pushups with rotation
800m run

Kettlebells
4:30, 5:30p – MB

Station A
3/s strict press
10 preacher squats
(x5)

Station B
25:15:10:5 hook swings
100m 1 arm farmers walk
 

 

Friday 7/10

Daily Challenge

“Chunky Monkey”
Format: Benchmark + Circuit

First,
10 Barbell Rows
10 Ring Dips
10 RKB Swings
10 Split Lunge Jumps
(x20 minutes)
—
Recover as long as needed
—
Then, For Time.
500m Row

Specialty

Barbell
8a (MB)

First,
5×5 Hang Cleans @ 80%
—
Then,
5×3 OHS @ 75%
—
Last,
Full clean singles @ 80-90%

P360 Shred
6a (CP)

50/10
Frog Burpees
Split Leg Crunches
Speed skater switchouts
Pushups with shoulder taps.  
Plate triceps ext. in lunge stance
Plate seated torso twist
Squat jumps
1 min break.

(x3)

Finisher challenge: 50 unbroken burpees.

Skills [Kettlebells]
5:30 (MB)

First,
PVC Hinges: 5 x 10 Deadlifts with a PVC Pipe
5×5 Hinge Swings: Behind band or PVC pipe across squat rack.
—
Then,
8 RKB Swings
3 Burpees
60’ Rest
(15 min. EMOM)

 

 

 

Saturday 7/11

Daily Challenge

“Chubby Hubby”
Format: 3x8min. Stations

A:
FTF Barbell Complex
5 Hollow Rocks

B:
5 Chin-Ups
5 MB Slams

C:
100m Row
100m Run

 

Specialty

Open Gym: 9a – 12p @ MB

 

Sunday

Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP