Monday

DAILY CHALLENGE

First, for Strength.
5/s 1-Arm DB Jerks
5 Box Jumps
5/s Rotational Band Chop
(x4)

—

Then, for Conditioning.
2 Barbell Complexes @ 50% – 75%
6 Ring Dips
100m Run
(x12 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
1-Arm Jerks → 5/s DB Strict Press

Advanced Development:
Tier 1 →3 Push or Split Jerks @ 80% (L1 BB Club)
Tier 2 →FOR TIME
25 T&G Power Cleans (165#/105#)
1 Mile Run (CP)/KOTH (PB)

SPECIALTY CLASSES

 SHRED: 12pm, 6:30pm

2X12’ Circuits

A.
10/s Lateral Waves
10 Prisoner Squat Jumps (hands behind head)
5/s Goblet Curtsy Lunges
6 H2H Swings
20 High Knees
100m Row

B.
6/s Rope Hooks 
8 Erg Hamstring Roll-Ins
3/s 1-Arm DB Thrusters
4/s Side Plank Complex
5/s Plyo Skaters
150m Run

Then, 6’ Ab Finisher
Total Reps
10 Leg Raises
10 Bicycle Crunches
10 High Plank Toe Touch
10 Hollow Hold Crisscross 

Tuesday

PRIMAL – 5:30 @ Kate Sessions Park (CANCELLED DUE TO DAYLIGHT)

DAILY CHALLENGE

First, for Structure
3/s Eccentric Lateral Step-Downs
10 Bent Over Rear Delt Flies
7 LM OH Squats
(x20 Min)

—–

Then, for Conditioning.
4/s 1-Arm DB Thruster
5/s Split Stance Rotational LM Press
2 T&G Power Cleans @ 50-70%
100m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Phase 1 Row Test Option

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

10:1 Total Reps
LM Rotational Lunges
High Plank Kick Outs
DB Squat w/ Chest Press
Lateral Bench/Plate Hop Overs
Renegade Row
100m Run

MUSCLE: 6p

3x 8 Back Squats @70% (RPE=6-8)

3x 8 RDL (RPE=6-8)

3x 8/S Barbell Front Rack Reverse Lunge

3x 12 Standing Weighted Calf Raises

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
5 Deadlifts @ 60-80%
15”/s High Side Plank
(x4)

—

Then, for Time.
10:1 Goblet Squats (53#/35#)
100m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts →*Phase 1 Swing Test Option* -OR- 10 Kb Deadlifts
Tier 2 NOT FOR TIME
Advanced Progressions:
Tier 2 → FOR TIME
62#/44#

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Snatch Balance

————-

Main Movement:
5 x 2 Snatch Complex (1 Snatch + 1 HPS + 2 OHS)

————-

Strength:
3 x 8  Behind the Neck Press

SHRED: 12 pm

First, 6 Min AMRAP – Using the Same Plate
6 Plate GTO
6 Lateral Plate Hops
6 Russian Twists

Then, for 18 Minutes
8 Bench Shuffles – Can Use Plates As Needed 
4/s KB Archer Rows
6 Rotated MB Slams
6 V-Ups
3/s Goblet Reverse Lunges
150m Row

6 Minute Partner Finisher
A: Max Goblet Squat Cleans
B:  150m Run

KETTLEBELL CORE: 5:30p

20-16-12-8-4-2
Double KB Rev Lunges
Scissor Kicks
1-Arm KB Thrusters
Banded High Plank Kick Outs

————————————–

w/ a Partner
A:  15 OH KB Swings
B:  Russian Twists
(x4)

————————————-

20” ON/10” OFF
High To Low Plank Transitions
(x5)

Thursday

DAILY CHALLENGE

First, for 5 Min.
5 Goblet DB Lunge
4 DB Snatch
4 DB High Plank Pull Through

—-

Then, for 15 Min.
A/B/C Rope Movement
5 MB Slams (PB) / Wall Balls (CP)
30 Mountain Climbers
60m Double KB OH Farmer Walk

—

Then, to Finish w/ a Pal.
1 Barbell 21
Partner Holds Plank
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
DB Snatches→Db Muscle Snatch

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 Snatch Balance

————-

Main Movement:
5 x 2 Snatch Complex (1 Snatch + 1 HPS + 2 OHS)

————-

Strength:
3 x 8  Behind the Neck Press

MUSCLE: 5:30p

6 Strict Press
8 Pull Ups
(x4)

10 LM Kneeling Press
10 Bench Seal Rows
(x3)

12 DB Curls
12 Supine Tricep Ext
(x3)

SHRED: 6pm

First, 6 Min AMRAP – Using the Same Plate
6 Plate GTO
6 Lateral Plate Hops
6 Russian Twists

Then, for 18 Minutes
8 Bench Shuffles – Can Use Plates As Needed 
4/s KB Archer Rows
6 Rotated MB Slams
6 V-Ups
3/s Goblet Reverse Lunges
150m Row

6 Minute Partner Finisher
A: Max Goblet Squat Cleans
B:  150m Run

Friday

DAILY CHALLENGE

First, for Strength.
5 Front Squat @ 60-80%
8/s DB Leaning Rows w/ Pause
(x4)

—

Then, for Conditioning.
500m Run
500m Row
100m Farmer Walk
(x3)

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

SPECIALTY CLASSES

SHRED: 6a, 12 pm

10:1 Total Reps
LM Rotational Lunges
High Plank Kick Outs
DB Squat w/ Chest Press
Lateral Bench/Plate Hop Overs
Renegade Row
100m Run

Saturday

DAILY CHALLENGE:

Sunday

 

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