Monday

DAILY CHALLENGE

First, for Strength.
4 Hang Power Clean Complex @ 50-75%
5/s DB Bulgarian Split Squat
(x4)
—
Then, w/ a Partner. Relay Format.
A: 200m Run
B: 5 RKB Swings + 5 Push-Ups
(x12 Min)
Intensity: High
—
Muscle Finisher:
10/s Hamstring Curls
Max Chin-Ups @ 125%
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → **OPTIONAL PHASE SWING TEST**
Hang Power Cleans → Hang Muscle Cleans

Advanced Development:
Tier 1 → 2 Clean & Jerks @ 85%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 8 Min.
10/s Russian Rope Slams
15 BW Squats
4/s DB RDL
2 MB Slam Complexes
150m Run
—
Then, 15-13-11-9-7-5
Landmine Knee Ups
1-Arm ½ Burpees
KB Archer Rows
High Plank Reach Through
High Knees
150m Row
100m Run

Tuesday

PRIMAL: 5:30 @ Kate Sessions Park

DAILY CHALLENGE

First, 10:8:6:4:2
Barbell Rows
Plank Up Complex
Ring Dips
150m Run
Intensity: Moderate
—
Then, for 8 Minutes.
3/s DB Snatch
3 MB Slams
2 Burpees
100m Run Every Other Round
Intensity: High
—
Muscle Finisher:
15 French Press
Rest 60”
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Barbell Rows → DB Grounded Rows (/sd)
Ring Dips → Strict DB Press

Advanced Development:
N/A → 

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

Deck of Cards. 2 x 15’/3’

A – 2: 3/s Landmine Get-Ups  + 5/s Sprinter Sit-Ups
3 – 4: 12 OH KB Swings + 10 Banded Kickouts
5 – 6: 8/s Elevated Kickbacks + 60 Quick Feet
7 – 8: Ladder Trio + 10/s Monster Walks
9 – 10: 5/s Rotational Deadlifts + 5 Squat Jumps
J – K: 200m Run/Row Alternate Each Pull
JOKER: 20 Burpees

MUSCLE: 6p

3×10 Front Squats @65%
3×10 Deadlifts @65%
3×10/sd Bulgarian Split Squats
3×10 RKB Swings (Moderate to Heavy)

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength. Every 4 Min.
4 Hang Snatch @ 50-75%
10 Standing Banded Rows
(x4)
—
Then, for Conditioning.
5/s Rotated Landmine Lunge
10 Ring Rows
5/s Plyo Skaters
8/s KB Lawnmower Rows
80m Farmer Walk
(x20 Min)
Intensity: Low

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang  Snatch → 5/s DB Snatch
Tier 2 → **Optional Phase 1 Row Test**

Advanced Development:
Hang Snatch →  2 Snatch @ 85%
Tier 2 → “Mr. Silver” (NEW)
500m Run
35 Goblet Squats
500m Run
75 RKB Swings
500m Run
25 Burpees
500m Run
62/44#

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 5 Hip Cleans @ 30-50%
—
Main Movement:
2 3-Position Cleans @ 60-80%
(x5)
—
Strength:
3 x 6 BTN Barbell Strict Press @ 60-75%

SHRED: 12 pm

First, for 5 Min.
3/s Plyo Lunge Ups
5 Goblet Squats → 3 KB Curls
2/s Side Plank Complex
—
Then, for 11 Min.
3 Power Rope Combo
15 RKB Swings
3 DB Kickout Complexes
5 Burpees
100m Run Every Other
—
Lastly, for 8 Min.
4 Goblet Squat Cleans
15” Hollow Hold
30 Rope Waves
5 Wall Balls
100m Row

KETTLEBELL CORE: 5:30p

100 Staggered Stance Swings
90 Bicycles
80m Rack Walk x 2
70 Side Lunge Taps
60 Shoulder To Overhead
50 KB High Pull
40 Hip Drops
30 Pull Ups
20 KB Burpee Deadlifts
10 KB Thrusters

Optional Finisher:
40 Mountain Climbers
15 Knee Tucks
(x3)

Thursday

DAILY CHALLENGE

First, for Strength.
4×5 Back Squats @ 50-75%
4/s Tempo KB Lawnmower Row @ 3131
(x4)
—
Then, w/ a Partner.
A: 7/5 Push Jerk + 100m Run,
Then,
7/5 HPC + 100m Run
B: Rest
(x15 Min)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squat → Optional Phase 1 Squat Test, Or, 8 Goblet Squats for 6 Rounds
Tier 2 → Movements will be DB Push Press + Renegade Row

Advanced Development:
Back Squat →  4×3 @ 85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 Hip Cleans @ 30-50%
—
Main Movement:
2 3-Position Cleans @ 60-80%
(x5)
—
Strength:
3 x 6 BTN Barbell Strict Press @ 60-75%

MUSCLE: 5:30p   

4×10 DB Floor Press
4×10 Barbell Rows
3×10 DB Bench Flys
3×10 Supine DB Tricep Ext
3×15 DB Lateral Raises

SHRED: 6pm

First, for 5 Min.
3/s Plyo Lunge Ups
5 Goblet Squats → 3 KB Curls
2/s Side Plank Complex
—
Then, for 11 Min.
3 Power Rope Combo
15 RKB Swings
3 DB Kickout Complexes
5 Burpees
100m Run Every Other
—
Lastly, for 8 Min.
4 Goblet Squat Cleans
15” Hollow Hold
30 Rope Waves
5 Wall Balls
100m Row

Friday

DAILY CHALLENGE

For 12 Minutes.
1 Broad Jumps to 10 Rope Waves (x3)
5/s Sprinter Crunch
4/s DB Muscle Snatch
5 MB Slam
100m Run
—
For 12 Minutes.
5 H2H Swings
25 KB Around the World
4/s DB Lunge to Curl
5/s High Plank Kick-Up
1 Ladder Course
100m Row
—
Muscle Finisher:
10 Bent Over Rear Delt Raises
1 Push-Up 21
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
H2H Swings → Russian KB Swings
Tier 2 → Optional Phase 1 Row Test

Advanced Development:
N/A →  

SPECIALTY CLASSES

SHRED: 6a, 12 pm

Deck of Cards. 2 x 15’/3’

A – 2: 3/s Landmine Get-Ups  + 5/s Sprinter Sit-Ups
3 – 4: 12 OH KB Swings + 10 Banded Kickouts
5 – 6: 8/s Elevated Kickbacks + 60 Quick Feet
7 – 8: Ladder Trio + 10/s Monster Walks
9 – 10: 5/s Rotational Deadlifts + 5 Squat Jumps
J – K: 200m Run/Row Alternate Each Pull
JOKER: 20 Burpees

Saturday

DAILY CHALLENGE

3 Partner workout: 12′ stations/90″ rest between each (rotate on A) 

A. 300m Run
B.  10 KB Swings Clusters
C. 5 Thrusters + 5 Burpees + 5 Sit-Ups 
(x12 Min)

A. 80m Walking Lunge
B. Plank
C. 8/s DB Snatches
(x12 Min)

As a group:
(As fast as possible)
800m Run
20 Jump Squats
20 Push-Ups
50 Sit-Ups 

Sunday

Free Sunday Community Workout: 9 am @ PB

First, for 2 Rounds of 12’/2′.
Coach’s Call Rope Movement
8 OH Plate Lunges
6/s Renegade Rows
5 Jump Overs
150m Row
150m Run
—
Then, for 5 Minutes with a Partner.
OH Flutter Kicks

July Academy: 10 am @ PB

Vinyasa Yoga: 9 am @ Crown Point
Open Gym: 10a – 12p @ Crown Point

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