Monday

DAILY CHALLENGE

2:4:6:8:10
Deadlifts @ 50%
High Plank Kickouts
DB Push Press
150m Row
Intensity: Moderate
—
Then, for 8 Minutes.
5/s DB Snatch
3/s Side Plank Complex
5 Rotated MB Slams
100m Run Every Other
Intensity: High
—
Then, to Finish.
1 Barbell 21
15”/s Abduction Plank
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts → KB Hinge Taps
Tier 1 → **OPTIONAL PHASE SWING TEST**

Advanced Development:
Deadlifts → Up to 60%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, 10’ EMOM
5 OH KB Swing
5 Plyo Lunge Jumps
5 Push-Ups
—
Then, for 9’
7 DB RDL
20 High Knees → 20 Mountain Climbers
7 Supine Row
6 Plate GTO
100m Run Every Other
—
Lastly, for 8’
20 Glute Bridges
8 DB Side Raises
3/s 1-Leg RDL + Row
6 Seated Ab Press
100m Row Every Other

Tuesday

DAILY CHALLENGE

First, for Strength.
5 Front Squats @ 50-75%
8/s Sumo DB Row
(x4)
—
Then, for Conditioning.
6 Pull-Ups
3/s High Plank Pull Through
3 Burpee “Box” Jumps
7 Ring Push-Ups
100m Run Every Other
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → Optional Phase 1 Squat Test
Front Squats → 8 Goblet Squats
Ring Push-Ups → Push-Ups

Advanced Development:
Front Squats → 4×2 @ 90%

SPECIALTY CLASSES

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

First, for 20’
3/s Curtsy Complex
10 Rope Jacks
3 Plate Burpees
6 Oblique V-Ups
4/s Split Stance Curl & Press
100m Run
—-
Then, for 8’ w/ a Partner.
A: 100m Run
B: KB Around the World / RKB Swings
—
To Finish.
3x200m Sprint Rotations

MUSCLE: 6p

First,
4 Barbell Strict Press
4 Pull-Ups
3’ Rest
(x4)
—
Second,
10 Barbell Floor Press
10 Barbell Rows
Rest 90”
(x3)
—
Last,
12 KB Curls
30” rest
12 DB Side Raises
30” rest
12Close Grip Bench Press
30” rest
(x3)

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Muscle.
10 Standing Banded Rows
8 Ring Dips
8 DB RDL
8/s Alternating DB Hammer Curl
(x4)
20 Minute Cap
—
Then, for Conditioning.
3 Hang Power Cleans @ 50%
20 High Knees
100m Run
3×3’/3’
Intensity: Max

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans → 5 DB Curl & Press
Ring Dips → DB Floor Press

Advanced Development:
Hang Power Cleans →  Touch & Go PC @ 60-75%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Drop Snatch
—
Main Movement:
5 x 3 Snatch @ 50-75%
—
Strength:
3 x 5 High Bar Pause Squats @ 75%

SHRED: 12 pm

10:1
DB Thruster
Russian Rope Slams (per side)
DB RDL
Landmine Passbacks (per side)
1 Coach’s Ladder
150m Run

KETTLEBELL CORE: 5:30p

5/s SLRDL
5 Push Jerk
5 Front Squat
(x12 Min)

6 Alternating Grip Pull Up
10 Sit Through
6 V-ups
15 Bicycles
100m Run
(x12 Min)

Tabata Finisher:
KB Swings
Saw Plank
(x4)

Thursday

DAILY CHALLENGE

First, for Strength.
5 Push Press/Jerk @ 50- 75%
15” Hollow Hold
(x4)
—-
Then, for Conditioning.
1 Mile Run for Time (CP)
King of the Hill (PB)

PROGRAM DEVIATIONS

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

Advanced Development:
Mile →  for Time

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 Drop Snatch
—
Main Movement:
5 x 3 Snatch @ 50-75%
—
Strength:
3 x 5 High Bar Pause Squats @ 75%

MUSCLE: 5:30p   

3×8 Back Squats @70%
3×8 Barbell RDL
3×8/sd  Bulgarian Split Squats
3×8 BW Standing Calf Raises

SHRED: 6pm

10:1
DB Thruster
Russian Rope Slams (per side)
DB RDL
Landmine Passbacks (per side) 
1 Coach’s Ladder
150m Run

Friday

DAILY CHALLENGE

First, for Strength.
5/s Barbell Split Squats
4/s KB Windmills
(x4)
—
Then, for Conditioning.
2 Rope Complexes
1 MB Complexes
3/s Half Kneeling Snatches
100m Run
(x12 Min’)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Barbell Split Squats → Goblet KB
Tier 2 → Optional Phase 1 Row Test

Advanced Development:
N/A →  

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 20’
3/s Curtsy Complex
10 Rope Jacks
3 Plate Burpees
6 Oblique V-Ups
4/s Split Stance Curl & Press
100m Run
—-
Then, for 8’ w/ a Partner.
A: 100m Run
B: KB Around the World / RKB Swings
—
To Finish.
3x200m Sprint Rotations

Saturday

3×5′ Stations, 2 Rounds

A.
4/s Offset Rack Lunge
4/s KB Push Press

B.
6/s Pallof Press
6/s Half Kneeling 1-Arm Row
12 Plank Kick Outs

C.
6 MB Slams
12 MB Russian Twist
100m Run

Sunday

Free Sunday Community Workout: 9 am @ PB
Vinyasa Yoga: 9 am @ Crown Point
Open Gym: 10a – 12p @ Crown Point

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