Monday

DAILY CHALLENGE

First, for Strength.
8 RKB Swings
4 Broad Jumps
(x6)
—
Then, for Conditioning.
5 Hang Power Snatch @ 50 – 65%
5/s Renegade Rows
10 Frog Kicks
100m Run
(x15 Min)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Broad Jumps → Squat Jumps
Tier 1 → **OPTIONAL PHASE SWING TEST**

Advanced Development:
Broad Jumps → Banded

SPECIALTY CLASSES

SHRED: 12p, 6:30p

10:1. All reps are total reps.
Squat Jump to Rope Slam
Sprinter Crunch
LM Turkish Get-Ups
Side Plank Complex
Plyo Skaters
100m Run

Tuesday

DAILY CHALLENGE

First, for Strength.
5 Front Squats @ 50-75%
8/s Bench Leaning DB Rows
(x4)
—
Then, w/ a Partner.
A: 150m Run
B: Light Goblet Cossack Squats / Pull-Ups
(x15 Min)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → Optional Phase 1 Squat Test
Front Squats → 8 Goblet Squats
Tier 2:
8 Ring Rows
5/s BW Side Lunges
5 DB Press
100m Run
(x15 Min)

Advanced Development:
Front Squats → 4×3 @ 85%

SPECIALTY CLASSES

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

First, for 4’
15 High Knees
4 Push-Ups
6 OH KB Swings
—-
Then, for 20 Minutes w/ a Partner.
A: 150m Run
B: Hell Trots
(x2)
A: 100m Row
B: Plyo Lateral Lunges
(x2)
A: 7/s 1-Arm Half Burpees
B: KB Rotational Deadlifts
(x2)
—
To Finish.
10/s Oblique V-Ups
10 High Plank Kickouts
40 OH Plate Flutter Kicks
(x5 Min)

MUSCLE: 6p

First,
5 Bench Press
5 Pendlay Rows
3’ Rest
(x4)
—
Second,
10 DB Ext Rotated Strict Press
10 Pull Ups
Rest 90”
(x3)
—
Last,
Giant Sets
50 Barbell Curls
50 DB Side Raises
50 Close-Grip Bench Press

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

8’
5 T&G Barbell Rows
5 OTB Hops
4/s High Plank Reach Through
100m Run Every Other

8’
5 Ring Dips
5 Rotational MB Slams
2/s DB Muscle Snatch
150m Row Every Other

To Finish:
½ Bridge Run @ CP
½ KOTH @ PB

PROGRAM DEVIATIONS

Phase 1 Progressions:
Barbell Rows → Lawnmower Rows
Ring Dips → Push-Ups

Advanced Development:
Ring Dips →  Hollow

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Snatch Footwork Drill @ 30%
—
Main Movement:
1 Power Snatch + 2 OHS @ 80%
(x6)
—
Strength:
Find 3RM High Bar Back Squat

SHRED: 12 pm

First, for 5 Minutes.
5 Lunge Jumps
5 KB Hinge Taps
6 V-Ups
3/s High Plank Shoulder Taps
—
Then, for 11 Minutes.
10 Rope Jacks
15 Plate Glute Bridges
20 Mountain Climbers
8 DB Side Raises
100m Run
—
Lastly, for 9 Minutes.
30 Hourglass Waves
20” Reverse Plank
6 Hill Jumps
3/s Split Stance Curl & Press
100m Row

KETTLEBELL CORE: 5:30p

10’
5/s KB Suitcase Complex
5/s Sprinter Crunch 1:56
3/3/3 Heavy Swing Clusters
3/s Rotational Push-Ups
20” Reverse Plank
100m Run Every Other Round

10’
3/s Landmine Turkish Get-Ups
4/s KB Cossack Squats 3:07
5/s KB Archer Rows
10 Banded High Plank Kickouts
150m Row Every Other Round

To Finish, w/ a Partner.
A: Max OH Plate Flutter Kicks
B: High Knees
(x4 Min)

Thursday

DAILY CHALLENGE

First, for Strength.
5 Push Press/Jerk @ 50- 75%
6/s KB Archer Row
(x4)
—-
Then, for Conditioning.
3/s KB Windmills
10” Hollow Hold (x2)
6 Chin-Ups
4/s Goblet Bulgarian Split Squats
80m Farmer Walk
(x20 Min)
Intensity: Low

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Press → BTN Press, or, DB Press in External Rotation
Tier 2 → Optional Phase 1 Row Test

Advanced Development:
Push Jerk →  4×3 Split Jerk @ 85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 Snatch Footwork Drill @ 30%
—
Main Movement:
1 Power Snatch + 2 OHS @ 80%
(x6)
—
Strength:
Find 3RM High Bar Back Squat

MUSCLE: 5:30p   

4×5 Back Squats @82.5%
4×5 Deadlifts @82.5%
3×12 Standing Calf Raises

SHRED: 6pm

First, for 5 Minutes.
5 Lunge Jumps
5 KB Hinge Taps
6 V-Ups
3/s High Plank Shoulder Taps
—
Then, for 11 Minutes.
10 Rope Jacks
15 Plate Glute Bridges
20 Mountain Climbers
8 DB Side Raises
100m Run
—
Lastly, for 9 Minutes.
30 Hourglass Waves
20” Reverse Plank
6 Hill Jumps
3/s Split Stance Curl & Press
100m Row

Friday

DAILY CHALLENGE

First, for Strength.
8 Barbell RDL @ 30%
8 DB Floor Press
(x4)
—
Then, for Conditioning.
5 Hang Power Cleans @ 50%
5 Goblet Squats
20 OH Plate Flutter Kicks
100m Run Every 3 Rounds
(x12 Min)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2 → 15 Minutes, Lower  Intensity
Hang Power Cleans → Hang Muscle Cleans

Advanced Development:
Tier 2 →  9 Minutes, Higher Intensity

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 4’
15 High Knees
4 Push-Ups
6 OH KB Swings
—-
Then, for 20 Minutes w/ a Partner.
A: 150m Run
B: Hell Trots
(x2)
A: 100m Row
B: Plyo Lateral Lunges
(x2)
A: 7/s 1-Arm Half Burpees
B: KB Rotational Deadlifts
(x2)
—
To Finish.
10/s Oblique V-Ups
10 High Plank Kickouts
40 OH Plate Flutter Kicks
(x5 Min)

Saturday

Please join us for a fun partner workout in support of a great cause! We are asking for a $20 donation the day of the workout. You can either donate in person, or you can donate online here:
https://www.paypal.com/fundraiser/charity/118104

Sunday

Vinyasa Yoga: 9 am @ Crown Point

Open Gym: 10a – 12p @ Crown Point

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