Monday

DAILY CHALLENGE

First, for Strength.
With a 16’ running clock, complete 1 set every 4’.
8 Double OH Deadlifts @ 70%
8 DB Floor Press
(x4)
—
Then, for Conditioning.
Complete the following for a timed personal benchmark in a 25’ cap.
10:1 Burpees
100m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 →RKB Swing Test Option -OR- 12 Kb Hinge Taps

SPECIALTY CLASSES

 SHRED: 12pm, 6:30pm

5×5’ Density Circuits
ODD
1 Burpee + 12 Rope Slams (x3)
6 Low Plank to High Plank
6 DB Thrusters
6 Rotational MB Slams
100m Row
—-
EVEN
10 Reverse Lunging Waves
12 Russian Twists
4/s Split Stance Curl + Press
3 Goblets Squats + 3 RKB Swings (x3)
100m Row
—-
Finisher: Bridge Run or KOTH

Tuesday

DAILY CHALLENGE

First, 21’ EMOM
Minute 1: 2/s Heavy DB Jerk
Minute 2: 10 Plate Pull Through
Minute 3: 5/s Lateral Plyo Skaters
—
Then, to Finish:
w/ a Partner
A: 20” Quick Feet
B: Max OH Plate Flutter Kicks
(x6 Minutes)

PROGRAM DEVIATIONS

Phase 1 Progressions:
OPTIONAL ROW TEST

SPECIALTY CLASSES

 SHRED: 7a, 4:30p, 6:30p

First, 8’ EMOM
7 RKB Swings
7 Power Squat Jumps
5 Push-Ups
—-
Then, for 16’
4/s Curtsy Lunge
5 Burpees
3 DB Kickout Complex
5 DB Thrusters
8 Russian Twists
100m Row
100m Run
—-
Finally, for 6’
5/s Hip Drops
6/s Bicycle Crunch
15” Plank
10 Mountain Climbers

MUSCLE: 6p

3×7 Back Squats @72.5% (RPE=6-8)

3×7 RDL (RPE=6-8)

3×7/s Bulgarian Split Squats

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

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Structure.
8 Kneeling LM Chest Press
6 Ab Roll-Outs
30m Sandbag Carry to 5 Sandbag Squats
(Complete 3 Rounds in 12 Minutes)
—
Then, for Conditioning.
Receiving barbell from-the-floor (FTF)
5 Front Rack Barbell Forward Lunge
5/s 1-Arm KB Jerk
5 Front Squats
5 Chin-Ups
100m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2 →Unloaded Barbell for all movements

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Cancelled

SHRED: 12 pm

25-20-15-10-5
Russian Rope Slams
High Plank Kick Out + Mountain Climber
OH Reverse Lunge
Rotational KB Deadlifts
DB Snatch
100m Row
100m Run

KETTLEBELL CORE: 5:30p

KB Skills for 12 min
4/s  Figure 8
4/s  MB Rollouts
4/s  Archer Rows
-30” Rest-
—-
50” Work/ 60” Rest w/ Partner
A:  1-Arm Swing–>Snatch–>Reverse Lunge
Floor Tap x2–>Stand–>Front Rack
B:  Rest
(x12 Rounds)
—-
Finisher in Teams of 3
A:  150m Run
B:  10 Around the World + 5/s Spiderman Crunches
C:  Double KB Curl
(x12 min)

Thursday

DAILY CHALLENGE

First, for Strength.
w/ 20’ running clock, perform as many sets as time allows. Let rest be dictated by transition between movements. Prioritize load and quality.
1 Rope Pull:Drag:Deadlift
100m Farmer Walk
—
Then, for Conditioning.
Complete as fast as possible while still prioritizing position.
5 Power Cleans (135#/95#)
150m Run
(x5)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2→ 5 Hang Muscle Cleans or Hang Power Cleans 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Choose your own adventure:
Warm Up:
2 x 5 Muscle Clean OR Snatch
—-
Main Movement:
5 x 2 Clean OR Snatch
Finish with 3 Clean OR Snatch Pulls @ 100%.
—-
Strength:
4 x 2 Push Press @ 90-95%

MUSCLE: 5:30p

Cancelled

SHRED: 6pm

Cancelled

Friday

DAILY CHALLENGE

First, for Technique.
Practice KB Swings and Push-Ups for 10 minutes w/ Coach’s Rx.
—
Then, for Conditioning.
Every 9 minutes, complete the following for time.
25 RKB Swings (53#/35#)
10 Push-Ups
400m Row

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, 8’ EMOM
7 RKB Swings
7 Power Squat Jumps
5 Push-Ups
—-
Then, for 16’
4/s Curtsy Lunge
5 Burpees
3 DB Kickout Complex
5 DB Thrusters
8 Russian Twists
100m Row
100m Run
—-
Finally, for 6’
5/s Hip Drops
6/s Bicycle Crunch
15” Plank
10 Mountain Climbers

Saturday

DAILY CHALLENGE:

Sunday

CLOSED