Monday

DAILY CHALLENGE

First, For strength.
5 Deadlifts @ 50-75%
8 Paused Banded Rows
(x4)

—

Then, w/ a Partner.
A: 10 DB Thrusters
B: 5” on/ 5” off Supermen
(x10 Min)
Run 150m Together Every 2 Completed Rounds
Intensity: High

—

Then, Muscle Finisher.
1 Barbell 21
Rest 60”
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts → 5/s FR Barbell Split Squats
 **OPTIONAL KB Swing TEST**

Advanced Development:
Tier 1 → 4×4 @ 85%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 4’
3/s Goblet Rev. Lunges
5 Chevrons
3/s High Plank Rainbows
5/s KB Around the World

—

Then, for 9’
10/s Russian Rope Slams
10 High Knees + 2 Burpees (x2)
4/s Archer Rows
100m Run

—

Lastly, for 8’
4/s DB Cossack Squats
25 Plate Glute Bridges
4/s High Plank Pull Through
25 Banded High Knees
150m Row

Tuesday

Primal is tonight at 5:30, Mission Bay Park. Click here for exact pin location. 

DAILY CHALLENGE

First, for Functional Muscle.
5/s ½ Kneeling LM Press
5 Box Jumps
PB: 2 Rope Pulls
CP: 40m Sled Drag
(x4)
—

Then, for Conditioning.
300m Row
5:1
Hang Power Snatch
MB Slam (PB) / Wall Balls (CP)
Ring Dips
(x15 Min)
Int: Mod

PROGRAM DEVIATIONS

Phase 1 Progressions:
Box Jumps → Squat Jumps
Tier 2 → **PHASE 1 ROW TEST←
OR,
4/s DB Snatch
5 MB Slams
6 Push-Ups
150m Row
(x12 Min)

Advanced Development:
N/A → 

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

1’ on / 30” Off.
A: MB Slam Complex
B: High Plank Reach Through
C: Split Stance Curl & Press
D: Hollow Hold Complex
E: Renegade Complex
F: Plyo Squat Ladder 

MUSCLE: 6p

4×7 DB Bench Press
4×7 Barbell Rows
3×9 DB Flys
3×7 Bench Skull Crushers
3×12 Side Raises

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
5 Jerks @ 50-75%
10 Prone Y Activations
(x4)

—

Then, for Conditioning.
60 Rope Waves
2 MB Complex
1/s Chinese Row Complex
150m Row
(x12 Min)

—

Muscle Finisher:
8 DB Side Raises
12/s Hamstring Curls
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Jerks → 58 DB Press in External Rotation


Advanced Development:
Jerks → 2 Jerks @90%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Snatch Balance @ 60-75%

————-

Main Movement:
6 x 2 Snatch from Blocks @ 60-80%

————-

Strength:
3 x 5 Overhead Squats @ 60-75%

SHRED: 12 pm

3×8’/2’ Off
Alternating LM Movement
4/s Renegade Side Raises
5 Bench Jump Overs
4/s Ring Miyagis
6 KB Suitcase Deadlifts
150m Run

KETTLEBELL CORE: 5:30p

3×7′
A.
5/s Split Stance Push Press
5 Pull Ups
B.
5 Goblet Squat
5 Rev Lunges
5/s One arm Swing
C.
6 MB Slam
6 MB Jackknife
100m Run

Finisher:
30:10
Star Plank
Swivel Crunch
Mtn Climbers

Thursday

DAILY CHALLENGE

First, for Strength.
5/s Front Rack BB Step-Ups
8 Ring Push-Ups
(x4)

—

Then, for Conditioning.
8:1
DB Sumo Squats
Controlled MB Russian Twists (per side)
Heavy KB Lawnmower Rows (total)
100m Run Every Other
Intensity: Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
BB Step Ups → Optional Phase 1 Squat Test, Or, 5/s DB Step-ups
Ring Push-ups → MB Rollouts

Advanced Development:
Tier 2 →  “Hell’s Bells”
15 OH KBS (53#/35#)
200m Run
(x6)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 Snatch Balance @ 60-75%

————-

Main Movement:
6 x 2 Snatch from Blocks @ 60-80%

————-

Strength:
3 x 5 Overhead Squats @ 60-75%

MUSCLE: 5:30p  

3×4 Back Squats @85%
3×4 RDL
3×6/S Bulgarian Split Squats
3×15 Goblet Squats

SHRED: 6pm

3×8’/2’ Off
Alternating LM Movement
4/s Renegade Side Raises
5 Bench Jump Overs
4/s Ring Miyagis
6 KB Suitcase Deadlifts
150m Run

Friday

DAILY CHALLENGE

4×4’ On / 4” Off
Even
5 Hang Power Cleans
8 OTB Lateral Hops
100m Run
Odd
5 Barbell Row
5 Knees to Chest
100m Row
Intensity: Max

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans → DB curl and press

SPECIALTY CLASSES

SHRED: 6a, 12 pm

1’ on / 30” Off.
A: MB Slam Complex
B: High Plank Reach Through
C: Split Stance Curl & Press
D: Hollow Hold Complex
E: Renegade Complex
F: Plyo Squat Ladder 

Saturday

DAILY CHALLENGE

Sunday

Vinyasa Yoga: 9 am @ Crown Point

Open Gym: 10a – 12p @ Crown Point

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