Monday

DAILY CHALLENGE

First, for Strength.
5/s 1-Arm DB Jerks
5 Box Jumps
5/s Single Leg RDL
(x4)

—

Then, for Conditioning.
w/ a Partner.
5 Barbell Rows
5 Front Rack Forward Lunges
3 Push Jerk
3 Front Rack Reverse Lunges
150m Run Every Other Round
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
1-Arm Jerks → 5/s DB Strict Press
Tier 2 →5 Hell Trots
100m Run
(x15 Min)

Advanced Development:
Tier 1 →3 Push or Split Jerks @ 80% (L1 BB Club)

SPECIALTY CLASSES

SHRED: 12pm, 6:30pm

First, 10’ E.M.O.M.
6 Tuck Jumps
6 Renegade Rows
12 Mountain Climbers

Then, for 18′
1 Broad Jump + 8 Waves (x3)
4/s Oblique V-Ups
7 OH KB Swings
3/s Curtsy Complex
6 Rotational MB Slams
150m Run

6’ Ab Finisher
5 Cannon Balls
6/s Hip Drops
20” Plank

Tuesday

DAILY CHALLENGE

First, for Structure
3/s KB Windmill
3131 DB Pec Fly
50m Plank Carry
Rest 45” Between Movements
(x16 Min)

—

Then, for Conditioning.
20 Ring Rows
20 BW Squats
20 Push-Ups
4/s Lunge to Lateral MB Slam
200m Run
(x20 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Phase 1 Row Test Option

Advanced Development:
Tier 2 →FOR TIME:
“Mr. Red”
5 T&G Power Cleans (135#/95#)
100m Row
(x10)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

10:1
Russian Rope Slams
DB Suitcase DL + RDL
Goblet Squat + Curl
Lunge Jumps
Push-Up + High Plank Kick Out
150m Run

MUSCLE: 6p

3x 9 Back Squats @67.5% (RPE=6-8)

3x 9 RDL (RPE=6-8)

3x 9/S Bulgarian Split Squat

3x 15 Standing Weighted Calf Raises (RPE= 7-9)

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
5 Deadlifts @ 60-80%
5/s ½ Kneeling KB Chop
(x4)

—

Then, for Conditioning.
5 Hang Power Snatch
5 MB Slams
100m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts →*Phase 1 Swing Test Option* -OR- 10 Kb Deadlifts
Hang Snatches  → 5/s DB Muscle Snatch

Advanced Progressions:
Deadlift → → 2R @ 90%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Snatch Balance

————-

Main Movement:
5 x 2 Snatch Pull + Snatch + OHS

————-

Strength:
4 x 3  Behind the Neck Strict Press

SHRED: 12 pm

First,

10-8-6-4-2
DB Thrusters
Plyo Skaters
Renegade Rows
100m Run

Then, for 12’
3/s KB Curtsy Lunge
5 Power Burpees
4 MB Slams + 4 Ball Taps (x2)
4/s Half Kneeling Sword Snatches
15 High Knees
100m Row

Finally, for 8′ w/ a Partner
A1. 100m Run
B1. Max RKB Swings

A2. 100m Row
B2. Max KB Squat Cleans

KETTLEBELL CORE: 5:30p

First,
5  Hike and Swing
5  Strict Press from Front Rack
(x5)

13 min
4  Kb Front Squat
2  Push Press
2  Windmills
10” Hollow Hold x2
2/s 1-Arm Half Burpee

13min
5/5/5 Heavy KB Swing Clusters
10 Reverse Crunches
3/s Alternating MB Slams
15”/s Side Plank
50m Back Pedal

Thursday

8, 9, 10a @ Crown Point

DAILY CHALLENGE

W/ a Team of 5.
A: 500m Run
B: Max Distance Row
C: Dirty30
D: Hell Trots
E: 5 Chin-Ups + 7 RKB Swings
(x30 Min)
—
Partner Finisher:
A: 60 OH Plate Flutter Kicks
B: Burpees
(x5 Each)

Friday

9, 10, 11a @ Crown Point

DAILY CHALLENGE

First, for Strength.
Every 3 Min.
4 FTF Front Squats @ 50-70%
(x5)

—

Then, for Conditioning.
7 OH KBS
3/s OH KB Forward Lunge
6 Supine Row
200m Run Every Other Round
(x13 Min)

Phase 1 Progressions:
Front Squats →*Phase 1 Squat Test Option* -OR- 6 x 3 1 3 1 (Tempo) Goblet Squats

Advanced Progressions:
Front Squats →2 @ 90%
Tier 2 →For Time:

Saturday

DAILY CHALLENGE

Sunday

Free Flow Yoga 9a @ CP
Open Gym: 10a-12p @CP