Monday

DAILY CHALLENGE

First, for Strength.
1 Hang Clean Complex @ 50-75%
(x5)
—
Then,
2 Mile Run @ 90% of Typical 2 Mile Output Pace
Intensity: Moderate to High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Complex → 5 Hang Muscle Cleans + 8 DB Lunges (x5)
Tier 2 → **OPTIONAL ROW TEST**, or 1 Mile Run

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

SPECIALTY CLASSES

SHRED: 12p, 6:30p

A
5 KB Suitcase Deadlifts
3/s 1-Arm Burpees
6 Hand to Hand KB Swings
15 Spiderman Crunches
100m Row

B
5 Reverse Lunges + Rope Waves
8 DB Sumo Squats
8 Supine Rows
10 High Knees + 1 Burpee (x3)
100m Row

C
8 OH KB Swings
3 Push-Ups
100m Run

Tuesday

DAILY CHALLENGE

First, for Functional Muscle.
8/s DB Bulgarian Split Squat
8/s Chinese DB Rows
6-10 Chaos Push-Ups
(x4)
—
Then, 10:8:6:4:2
FTF Front Squat @ 40%
Chin-Ups
MB Rotated Slams
100m Run
Intensity: Moderate to High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Chaos Push-Ups → Traditional Push-Ups
Front Squat → Goblet Squat

Advanced Development:
N/A → 

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

10:1 Total Reps for All Movements
Burpee Rope Slams
DB Muscle Snatch (total reps)
Sprinter Crunch (per side)
150m Run

MUSCLE: 6p

3×8 Front Squats @70%
3×8 Deadlifts @70%
3×8/sd Bulgarian Split Squats
3×8 RKB Swings

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength. Every 4 Min.
3 Hang Snatch @ 50-75%
10”/sd Abduction Planks
(x4)
—
Then, 6’/2’. 2 Rounds.
2/s 1-Arm DB Jerks
20 High Knees
100m RUn

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang  Snatch → 5/s DB Snatch
Tier 1 → Optional Phase 1 Swing Test
Tier 2 → Custom Workout

Advanced Development:
Hang Snatch →  2 Snatch @ 85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
30” Bar On Knees Ankle Mobility
Clean Pull Warm-Up
(x3)
1 Clean Pull @ 110%
(x3)
—
Main Movement:
Find 1RM or 3RM Clean
—
Strength:
3 x 5 Sots Press @ 60-75%

SHRED: 12 pm

25-20-15-10-5
DB Step-Ups
Landmine Ab Rotations
DB Goblet Cossack Squats
DB Archer Rows
MB Toe Taps
200m Run
—
To Finish:
10/s Side Plank Hip Raises
15” Extended Plank
5/s Russian Twists
(x5 Min)

KETTLEBELL CORE: 5:30p

2×12′

A.
10 SeeSaw Press
5 Front Squat
12 Grounded Rows
10 Skier Swings

B.
8/s DB Archer Row
8 Plank Pull Through
20 Skulling Sit-ups
5 Burpees
Run 100m

Tabata Finisher: x5 
Hand 2 Hand Swing
Bicycles

Thursday

DAILY CHALLENGE

First, for Strength.
4×5 Back Squats @ 50-75%
8 DB Floor Press
(x4)
—
Then, for Conditioning.
8 H2H Swings
3/s 1-Arm DB Thrusters
8 Supine Rows
80m 1-Arm Farmer Walk
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squat → Optional Phase 1 Squat Test, Or, 8 Goblet Squats for 6 Rounds
H2H Swings → RKB Swings

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

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
30” Bar On Knees Ankle Mobility
Clean Pull Warm-Up
(x3)
1 Clean Pull @ 110%
(x3)
—
Main Movement:
Find 1RM or 3RM Clean
—
Strength:
3 x 5 Sots Press @ 60-75%

MUSCLE: 5:30p   

3×7/sd ½ Kneeling LM Press
3×7 Chin Ups
3×9 Dips
3×14 Barbell Curls
2×14 Bent-Over Side Raises

SHRED: 6pm

25-20-15-10-5
DB Step-Ups
Landmine Ab Rotations
DB Goblet Cossack Squats
DB Archer Rows
MB Toe Taps
200m Run
—
To Finish:
10/s Side Plank Hip Raises
15” Extended Plank
5/s Russian Twists
(x5 Min)

Friday

To learn about why we do Tempo Work:
https://perform-360.com/benefits-tempo-training/

DAILY CHALLENGE

First, for Strength.
3 3131 Tempo Pull-Ups
5 Broad Jumps
(x4)
—
Then, for Conditioning.
10:1 Goblet Squats @ Light to Moderate Load
100m Run
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-Ups → 3131 Ring Rows as Needed
Broad Jumps → Squat Jumps

Advanced Development:
Pull-Ups →  Lightly Weighted
Tier 2 →  “Mr. Red”
5 T&G PC (135#/95#)
100m Row
(x10)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

10:1 Total Reps for All Movements
Burpee Rope Slams
DB Muscle Snatch (total reps)
Sprinter Crunch (per side)
150m Run

Saturday

DAILY CHALLENGE

Sunday

Vinyasa Yoga: 9 am @ Crown Point

Open Gym: 10a – 12p @ Crown Point

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