Monday

DAILY CHALLENGE

3×10’ Partner Stations

A: 200m Row
B: Plank
–Rest 2’–
A: 150m Run
B: 5 Push-Ups + 5 Goblet Squats
–Rest 2’–
A: 100m Backpedal
B: Lunge Complex
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
N/A

Advanced Development:
N/A

SPECIALTY CLASSES

SHRED: 12p, 6:30p

There is no SHRED class today.

Tuesday

DAILY CHALLENGE

First, for Strength.
5/s DB Bulgarian Split Squats
8 Bent Over Rear Delt Raise
(x4)
—
Then, for Conditioning.
6 Chin-Ups
6 MB Slams
6 Ring Dips
3/s 1-Arm Half Burpees
150m Row
(x20 Min)
Intensity: Low to Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → Optional Phase 1 Squat Test
Bulgarian Split Squat → 5/s Goblet Split Squats
Ring Dips → Push-Ups

Advanced Development:
N/A

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, for 5’
5 Goblet Lunges
5 Frog Kicks
5 Push-Ups
—-
Then, 4×6’/90” Intervals
A/B Coach’s Call Ropes Movement
5 Plate Burpees
5 Rotational MB Slams
5 Diving Push-Ups
100m Row/Run Rotation

MUSCLE: 6p

3×10 Back Squats @ 65%
—
3×10 Barbell RDL
—
3×10/s Bulgarian Split Squats
—
3×10 BW Standing Calf Raises

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

10:1
Hang Power Cleans @ 50%
DB Push Press
Goblet Squats
Ring Rows
100m Run
Intensity: Low to Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans → Hang Muscle Cleans

Advanced Development:
N/A

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 5 BTN Clean-Grip Push Jerk @ 60%
—
Main Movement:
Find 1RM BTN Jerk.
—
Strength EMOM: 12 MIN
3 BB Strict Press @ 80%
5 / 8 Ring Pull Ups

SHRED: 12 pm

For 25 Minutes.
A/B Landmine Rotation
5/s Plyo Skaters
10 DB Side Raises
30” Rotating Planks
1 Ladder Drill
40m Bear Crawl
100m Run
—
Finisher:
Bridge Run

KETTLEBELL CORE: 5:30p

First, 14′ EMOM
A. 5 KB Thrusters
B. 5 Pull Ups + 5 V-Ups > 5 Bicycles
—
Then for 15m,
10/s Pallof Press
10 Sumo Grounded DB Rows
16 Twisting MB Walking Lunge
20 OH Flutter Kicks
5 RKB Swings > 5 OH Swings

Thursday

DAILY CHALLENGE

3×8’/2’
A/B/C Rope Movement Rotation
4 KB Curls → 1 Goblet Squat (x3)
10 High Knees + 1 Burpees (x3)
8 Supine Rows
3/s DB Muscle Snatch
100m Run Every Other
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
N/A

Advanced Development:
N/A

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 BTN Clean-Grip Push Jerk @ 60%
—
Main Movement:
Find 1RM BTN Jerk.
—
Strength EMOM: 12 MIN
3 BB Strict Press @ 80%
5 / 8 Ring Pull Ups

MUSCLE: 5:30p

First,
8 Floor Press
8/S Leaning Bench Rows
3’ Rest
(x4)
—
Second,
10 DB Press
6 Pull-ups
Rest 90”
(x3)
—
Last,
Giant Sets
60 KB Curls
60 DB Side Raises
60 Barbell Close-Grip Bench

SHRED: 6pm

For 25 Minutes.
A/B Landmine Rotation
5/s Plyo Skaters
10 DB Side Raises
30” Rotating Planks
1 Ladder Drill
40m Bear Crawl
100m Run
—
Finisher:
Bridge Run

Friday

DAILY CHALLENGE

First, for Strength.
4/s Front Rack Reverse Lunges @ 60-75%
8 Push-Ups
(x5)
—
Then, for More Strength.
5/5/5 RKB Swing Clusters
8/s DB Bench Leaning Rows
3 Box Jumps
2’ Rest
(xTR)
Intensity: Very Low

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → Optional Phase 1 Goblet Squat Test
Back Squat → Goblet Squats
Box Jumps → Squat Jumps

Advanced Development:
Push-Ups →  Add Weight
Tier 2 →  500m or 1000m Row for Time

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 5’
5 Goblet Lunges
5 Frog Kicks
5 Push-Ups
—-
Then, 4×6’/90” Intervals
A/B Coach’s Call Ropes Movement
5 Plate Burpees
5 Rotational MB Slams
5 Diving Push-Ups
100m Row/Run Rotation

Saturday

First, for 10 Minutes.
5 Squat Jumps
15″ Hollow Hold
10 Reverse Lunges
5 Push Ups
30″ Plank
Pace: Moderate
—
Then, 16 min AMRAP
10 RKB Swings
6 MB Slams
3 Burpees
200M Run

Sunday

Free Sunday Community Workout: 9a @ PB

Partner Workout. For 25 Minutes.
A: 200m Row
B: Continuous 5 RKB Swings + 5 Sit-Ups
(x2)

A: 150m Run
B: Continuous 5 Supine Row + 15 Mountain Climbers
(x2)

A: 80m Farmer Walk
B: Continuous 5 Ring Rows + 5 DB Front Squats
(x2)

Vinyasa Yoga: 9a @ Crown Point

Open Gym: 10a – 12p @ Crown Point

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