Monday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

Closed

Tuesday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

First, for Strength.
5 Hang Power Snatch @ 60-75%
Max Banded Hollow Hold
(x4)
Complete 1 set every 4 minutes for 16 minutes.
—
Then, for Conditioning.
Complete “Triathlon” for PPB.
500m Row
500m Run
20 Burpees

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Snatches → 5/s DB Muscle Snatch
Tier 2 → Complete for quality

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

25-20-15-10-5
Rope Slams
OH Plate Curtsy Lunges
Hollow Rocks
Hand to Hand KB Swings
300m Run

MUSCLE: 6p

3×10 Front Squats @65% (RPE=6-8)

3×10 Deadlifts @65%  (RPE=6-8)

3×10/s BW Bulgarian Split Squats

3×12 Standing Sandbag Calf Raises (RPE= 7-9)

Wednesday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

Restorative Yoga
8 pm – CP

PSC

Complete the following PPB for time:
Aerobic Power 3 (AP 3)
500m Row
—
5/s Front Rack Reverse Lunges (115#/75#)
6/3 Pull-Ups
(x3)
—
300m Run
—
15 RKB Swings (53#/35#)
15 BW Squats
(x3)
—
800m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Rack Lunges →44#/26# Goblet Reverse Lunges 

Advanced Progressions:
Front Rack Lunges → 135#/195#
Unbanded Pull-ups

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Primary Lift:
5 x 2+1 Clean & Jerk
—
Secondary Lift:
3 x 3 Clean Pulls
—
Then, for strength:
3 x 3 Overhead Squat

SHRED: 12 pm

First For 3min.
5/s Forward Lunge
5/s Spiderman Crunch
10″ Superman Hold – 10″ Hollow Hold
—
Then for 12 min.
8 Heavy RKB Swings
10/s Lateral Plate Hops
10 Banded Kickouts
8 MB Slams
100m Row
—
Then, 5min AMRAP
5 Burpees
5 Goblet Squat Cleans
100m Run

KETTLEBELL CORE: 5:30p

KB Skills
2/s TGU

50” Work/60” Rest
A1:  1-Arm Swing>Clean> 2 Squats>Push Press
A2:  ½ Kneeling Clean>Stand>Snatch>Rev Lunge>2 Side Taps
B:    Rest
(x12 Rounds)

Finisher w/ a Partner
A:  3/s Figure 8’s + 2/s KB Halo’s
B:  150m Run
(x5 Rounds)

Thursday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

First, for Strength.
5 Back Squat @ 60-80%
5 DB Front Raise w/ Pec Contraction
(x4)
Complete 1 set every 4 minutes for 16 minutes.
—
Then, for Personal Progress Benchmark
Strength Endurance 4 (SE 4)
5’ of Max Push-Ups
—
Then, for Conditioning.
10 DB Step-Ups @ Moderate Weight
5 ½ Burpees
100m Sprint
(x8 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1→ **OPTIONAL GOBLET SQUAT TEST**62#/44#
Or, 5 x 3131 Goblet Tempo Squats

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Primary Lift:
5 x 2+1 Clean & Jerk
—
Secondary Lift:
3 x 3 Clean Pulls
—
Then, for strength:
3 x 3 Overhead Squat

MUSCLE: 5:30p

First,
6 Strict Press
6 Pull-Ups
(x4)

Second,
10 DB Floor Press
10 Barbell Rows
(x3)

Last,
10 Sandbag Crush with Press
12 Supine DB Tri-cep Ext
12 DB Hammer Curls
(x3)

SHRED: 6pm

First For 3min.
5/s Forward Lunge
5/s Spiderman Crunch
10″ Superman Hold – 10″ Hollow Hold
—
Then for 12 min.
8 Heavy RKB Swings
10/s Lateral Plate Hops
10 Banded Kickouts
8 MB Slams
100m Row
—
Then, 5min AMRAP
5 Burpees
5 Goblet Squat Cleans
100m Run

Friday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

First, 12’ EMOM
5 BB RDL
5 Power Jumps
—
Then, for Conditioning.
4/s Rotational Clean and Press
5/s Plyo Skaters
4 Hell Trots
100m Run
(x15 Min)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

25-20-15-10-5
Rope Slams
OH Plate Curtsy Lunges
Hollow Rocks
Hand to Hand KB Swings
300m Run

Saturday

**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC

Sunday

 

Free Flow Yoga 9am @ CP
Open Gym/Phase 1 Testing 10a-12p @CP
Free Community Workout 9am @PB

First, F0r 25 Min.
5/S Renegade Row
8 Goblet KB Lunges
3 MB Complexes
5 Curl & Presses
5 Pushups
200m Run
—-
Then, With a Partner for 5 min.
A: 20″ Hollow Hold
B: Max High Knees