Monday

DAILY CHALLENGE

First, for Strength.
12 min E.M.O.M.
1 Hang Power Clean
1 Hang Clean
1 Split Jerk
Load should be challenging yet repeatable.
—
Then, for Conditioning.
Perform each station for 5 minutes at peak intensity. Rest 2’ between each.
A. 5 Suitcase Deadlifts
5 Goblet Squats
5 Push-ups

B. 100m Row Sprint
10 DB OH Walking Lunges

C. 3 Burpees
5 Rotational MB Slams
80m Sprint

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 →3 Hang Muscle Clean
3 Front Squat
3 Push Press
Tier 2 →Row Test Option

SPECIALTY CLASSES

 SHRED: 12pm, 6:30pm

25-20-15-10-5
Total Reps
1-Arm Half Burpees
Loaded Glute Bridges
KB Lawn Mower Rows
DB Cossack Squats
Mountain Climbers
200m Run

6’ Partner Finisher
A: 150m Run
B: Max Renegade Rows

Tuesday

DAILY CHALLENGE

First, for Structure
5 Sandbag Squats
6 Ab Roll-Outs
6 Chest to Bar Pull-Ups
5 Jump Overs
(x15 Min)
Move slowly and deliberately.
—
Then, for Conditioning.
30m Sandbag Carry
1 Rope Pull
8 UH Grip BB Rows
50m Sprint/Jog
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
OPTIONAL SQUAT TEST,
Then, hop in for remaining time.

SPECIALTY CLASSES

 SHRED: 7a, 4:30p, 6:30p

First, Dirty 30 for 10’
10 BW Squats
10 Pushups
10 Sit-Ups

Then, for 16’
4/s DB Snatch
5/s DB Lateral Step-Ups
6 DB Sumo Squat
5/s KB Archer Rows
40m Bear Crawl
150m Run

8’ Ab Finisher
6/s Hip Drops
6 V-Ups
10 High Plank Kickouts
15” Plank

MUSCLE: 6p

3×9 Back Squats @67.5% (RPE=6-8)

3×9 RDL (RPE=6-8)

3×9/s Bulgarian Split Squats(RPE 6-8)

3×17 Standing Weighted Calf Raises (RPE= 7-9)

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
Every Other Minute. 7 Rounds.
5 Double KB Front Squats
5 Push Press
5 KB Rows
Perform at a challenging weight where you feel only have 2-3 reps left after the 15 reps.
—
Then, for Time.
10:8:6:4:2
Deadlifts
Pecs-to-Deck Push-Ups
Split Lunge Jumps
100m Run
(155#/105#)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts →10 Kb Deadlifts in Tier 2, *not for time*

Advanced Progressions:
Tier 2 → 185#/135#

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 5 Hip Cleans
—-
Main Movement:
5 x 3 High Block Cleans
—-
Strength:
3 x 5 Push Press @ 70-80%

SHRED: 12 pm

Deck of Cards
A: 30 Flutter Kicks
2: 4/s Split Stance Curl & Press
3: 3/s DB Snatch
4: 4/s Curtsy Lunge
5: 5 Hell Trots
6: 6 DB Thrusters
7: 7 V-Ups
8: 8 Rotational MB Slams
9: 9 RKB Swings
10: 10 Squat Jumps
J: 15 Burpees
Q: 500m Run
K: 300m Row
Joker: 1,000m Run (PB); 1/2 Bridge Run (CP)

KETTLEBELL CORE: 5:30p

First, KB Skills.
4/s  ½ Kneeling Clean to Press
30”  MB Plank
–Rest 45”–
(x10′)

Then, Density Circuits
A:
3/s  1-Arm Lateral Lunge to Squat
4/s Oppo Toe Taps
3/s Alternating MB Slams
100m Run
(x10′)

B:
8  Heavy Hike & Swing
4  Tempo Leg Raise 3131
8  Rotational DL
4  Lateral Bench Jump Overs
(x10′)

Finisher w/ Partner
A:  40m Bear Crawl
B:  1- Arm Heavy KB Hold
(x4)

Thursday

DAILY CHALLENGE

First, for Strength Endurance.
5-5-5-5-5-5-5-5-5-5
Heavy RKB Swings
5 Reps Every 30” w/ a Partner.
x10 Rounds.
7’ Running Clock Cap
—
Then, for Conditioning in Teams of 3.
A: Run Pyramid
B: KB Complex
C: DB Complex
(x25 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1→ OPTIONAL SWING TEST, Or,
6 RKB Swings
4 Push-Ups
20” Plank
(x7 Min)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 Hip Cleans
—-
Main Movement:
5 x 3 High Block Cleans
—-
Strength:
3 x 5 Push Press @ 70-80% 

MUSCLE: 5:30p

First,
5 Bench Press (RPE 7-9)
7 Barbell Rows(RPE 7-9)
(x4)

Second,
12 Kneeling LM Press
10 Chin Ups
(x3)

Finish,
15 KB Curls
15 DB Supine Tri Ext
15 Side Raises
(x3)

SHRED: 6pm

Deck of Cards
A: 30 Flutter Kicks
2: 4/s Split Stance Curl & Press
3: 3/s DB Snatch
4: 4/s Curtsy Lunge
5: 5 Hell Trots
6: 6 DB Thrusters
7: 7 V-Ups
8: 8 Rotational MB Slams
9: 9 RKB Swings
10: 10 Squat Jumps
J: 15 Burpees
Q: 500m Run
K: 300m Row
Joker: 1,000m Run (PB); 1/2 Bridge Run (CP)

Friday

DAILY CHALLENGE

First, for Strength.
Every 3 Min. 5 Rounds.
4/s Deficit Front Rack Reverse Lunges
8/s KB Archer Rows
—
Then, for Conditioning.
Partner Deck of Cards.
ME
Club – 200m Row
Spade – 200m Run
Heart – 12 Burpees
Diamond – 30 BW Squats
YOU
Odd – 5 Ring Dips/5 Pull-Ups
Even – 20 Russian Rope Slams + 20 Jumping Jacks (no rope)
Face – 8 Ring Rows + 5 Goblet Squat Cleans
(x20 Min)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, Dirty 30 for 10’
10 BW Squats
10 Pushups
10 Sit-Ups

Then, for 16’
4/s DB Snatch
5/s DB Lateral Step-Ups
6 DB Sumo Squat
5/s KB Archer Rows
40m Bear Crawl
150m Run

8’ Ab Finisher
6/s Hip Drops
6 V-Ups
10 High Plank Kickouts
15” Plank

Saturday

DAILY CHALLENGE:

Sunday

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