Monday

DAILY CHALLENGE

First, for Strength.
1 Hang Complex @ 60 – 80%
5/s RDL Band Rows
(x4)

—

Then, for Conditioning.
1 Mile Run
or,
2 Mile Run,
or,
5,000m Row

PROGRAM DEVIATIONS

Phase 1 Progressions:
Olympic Lift → Hang Muscle Cleans or DB Snatches
Tier 2 → No 5,000m Row *5 Min Row Test Option*

Advanced Development:
Olympic Lift → 2R @85-90%

SPECIALTY CLASSES

SHRED: 12pm, 6:30pm

Tuesday

DAILY CHALLENGE

First, for Structure
3/s TGU
8 Rotational Deadlifts
10 Seated Rear Delt Flies
(x4)

—–
Then, for Conditioning.
10/s Russian Rope Slams
4/s Goblet Curtsy Lunge
40m ½ Rack Walk
(x11 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2 → Optional RKB Swing Test OR

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

Deck Of Cards (30 Minutes)

Total Reps
A – 12 DB/Plate Hop Overs
2 – 5 Hell Trots
3 – 15 RKB Swings
4 – 8 Wall Balls
5 – 200M Row
6 – 7 DB Thrusters
7 – 8 DB Curl + Press
8 – 10 Pop Ups 
9 – 30 Flutter Kicks
10 – 15 Burpees
J – 8 Suitcase DLs
Q – 300M Run
K – 30 Rope Waves
Joker – Bridge Run /1,000m Run (PB)

MUSCLE: 6p

First,
6 DB Bench Press
90” rest
10 Barbell Rows
90” rest
(x4)

Second,
10 Chin Ups
60” rest
8/S Staggered Stance LM Press
60”
(x3)

Last,
12 Banded Press downs
30” rest
12 DB Curls
30’ rest
12 Side Raises
30” rest
(x3)

Wednesday

DAILY CHALLENGE

First, for Strength.
5 Squat Choice @ 60-80%
6 DB Bench Press
(x4)

—

Then, for Conditioning.
10’ Partner EMOM
Odd: 5/s H2H Swings + 5 Oppo Toe Taps
Even: 15 Squat Jumps

PROGRAM DEVIATIONS

Phase 1 Progressions:
Squats →*Phase 1 Goblet Squat Test Option* OR 8 Goblet Squats (x5)

Advanced Progressions:
Tier 1 → Build up to a heavy 1R back squat. (no front)
Or, 2R Front Squat @ 85%
L1 BB Club Req’d

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
5 Hip Cleans
5 Press-In-Split
(x2)

————-

Main Movement:
4 x 2 Clean & Jerk @ 85-90%

————-

Strength:
Find 1RM Strict Press.
Then 3 x 2 @ -10%

SHRED: 12 pm

KETTLEBELL CORE: 5:30p

12 min in groups of 3
A:  200m Row
B:  5/s 1-Arm Skiier Swings
C:  5/s 1-Arm Bent Over Kb Row

15 min
10 RKB swings
20 Russian Twists
6 Bench Jump Overs
5/s 1/2 kneeling Bottoms Up Press
40m 1-Arm Front Rack Carry

Finisher w a Partner
A:  150m Run
B:  5 Around the World + 5/s hip drops
(X3)

Thursday

DAILY CHALLENGE

First,
200m Row
50m Bear Crawl
60m Carry to Jump Combo
4 Rounds of: 5 Pull-Ups + 5 Plyo Lunge Jumps + 5 Push-Ups  
(x30 Min)

—

To Finish:
10/s Frontal Plane Curls
(x3)

PROGRAM DEVIATIONS 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
5 Hip Cleans
5 Press-In-Split
(x2)

————-

Main Movement:
4 x 2 Clean & Jerk @ 85-90%

————-

Strength:
Find 1RM Strict Press.
Then 3 x 2 @ -10%

MUSCLE: 5:30p

First,
5 x 5 Deadlift

Second,
3×10 Goblet Squats
3×8/S Bulgarian Split Squats

Last,
3×12 Seated Calf Raises

SHRED: 6pm

Friday

DAILY CHALLENGE

First, for Strength.
5 Strict Press
5/s 1-Arm OH KB Forward Lunge
(x4)

—

Then, for Conditioning.
3/s Rotational LM Clean & Press
5 Renegade Front Squats
8 Staggered Stance Barbell Rows
150m Run Every Other Round
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Strict Press→ 8 DB Strict Press
KB Lunges → 5/s DB Forward Lunge
(x5)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

Deck Of Cards (30 Minutes)

Total Reps
A – 12 DB/Plate Hop Overs
2 – 5 Hell Trots
3 – 15 RKB Swings
4 – 8 Wall Balls
5 – 200M Row
6 – 7 DB Thrusters
7 – 8 DB Curl + Press
8 – 10 Pop Ups 
9 – 30 Flutter Kicks
10 – 15 Burpees
J – 8 Suitcase DLs
Q – 300M Run
K – 30 Rope Waves
Joker – Bridge Run /1,000m Run (PB)

Saturday

DAILY CHALLENGE:

Sunday
Open Gym: 10a – 12p @ Crown Point