Monday

DAILY CHALLENGE

Eat, Drink, Be Merry. (x2)

Tuesday

DAILY CHALLENGE

First, for Strength.
5 Back Squat @ 50-75%
8/s DB Leaning Rows
(x4)

—

Then, w/ a Partner.
A: 100m Run
B: 5 RKB Swing + 5 Push-Ups
(x10 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squats → Phase 1 Goblet Squat Test* OR 10 Goblet Squats

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

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, for 20’
3/s Curtsy Complex
10 Rope Jacks
3 Plate Burpees
3/s Side Plank Complex
4/s Split Stance Curl & Press
100m Run

—-

Then, for 8’ w/ a Partner.
A: 100m Run
B: Max KB Around the World / Max Goblet Squat Clean

—

To Finish.
3x200m Sprint Rotations

MUSCLE: 6p

First,
5 Bench Press @ 80%
5 Pendlay Rows
3’rest
(x4)
Then,
10 DB Strict Press
10 Chin Ups
2’ rest
(x4)
Finish,  Giant Sets
50 KB Curls
50 Side Raises
50 Banded Press Downs

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Structure.
8 Pull-Ups
5 Broad Jumps
7/s DB Piston Bench Press
8 Erg Ham Roll Outs
(x4)

—

Then, 10:8:6:4:2
Barbell Row
MB Slam
Ring Row
150m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-Ups → 8 DB Press in External Rotation
*Phase 1 Row Test Option*


Advanced Development:
Pull -Ups →  Weighted

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Hip Cleans @ 30-40%

————-

Main Movement:
5 x 3 Clean & Jerks @ 70-80%

————-

Strength:
3 x 8 Front Squats @ 60%

SHRED: 12 pm

10:1 Total Reps
DB Thruster
Russian Rope Slams (per side)
DB RDL
Floor Wipers
1 Coach’s Ladder
150m Run

KETTLEBELL CORE: 5:30p

A:
6 KB Rev Lunges
6 KB Clean to Push Press
6/s Grounded KB Rows
(x12min)

B:
12/s Pallof Press
10 Ring Face Pull
10/s Monster Walks
150m Run
(x12min)

Tabata finisher:
RKB Swings
Hollow Hold
(x10)

———–

Thursday

DAILY CHALLENGE

First, for Strength.
4 Hang Power Clean or Snatch
10” Hollow Hold x 2
(x4)

—

Then, for Conditioning.
A/B/C Rope Medley
5/s Plyo Skaters
8 KB Curls
300m Row Every Other
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Cleans/Snatches→ Muscles Version

Advanced Development:
Tier 2 →2R @85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 Hip Cleans @ 30-40%

————-

Main Movement:
5 x 3 Clean & Jerks @ 70-80%

————-

Strength:
3 x 8 Front Squats @ 60%

MUSCLE: 5:30p   

First,
2×7 Front Squats @67.5%
2×7 Deadlifts @67.5%
2×7/S Bulgarian Split Squats

Finish,
7 Heavy RKB Swings
Rest 60”
(x3)

SHRED: 6pm

10:1 Total Reps
DB Thruster
Russian Rope Slams (per side)
DB RDL
Floor Wipers
1 Coach’s Ladder
150m Run

Friday

DAILY CHALLENGE

Every 2:30
5 Double KB Front Squat
3/s Renegade Row
(x7)

—

Then, for Conditioning.
A: 400m Run
B: Rest
(x15 Min)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 20’
3/s Curtsy Complex
10 Rope Jacks
3 Plate Burpees
3/s Side Plank Complex
4/s Split Stance Curl & Press
100m Run

—-

Then, for 8’ w/ a Partner.
A: 100m Run
B: Max KB Around the World / Max Goblet Squat Clean

—

To Finish.
3x200m Sprint Rotations

Saturday

DAILY CHALLENGE:

Sunday
Community Workout 9 am @ Pacific Beach

2 Rounds of 12’/2’
1 Broad Jump to 10 Rope waves (x3)
5/s Renegade Row
5 MB Slam
8/s Russian Twists
20 High Knees
100m Run

Then 5 Min w/ Partner
A: 150 M Run
B: Max High Plank Reach Through

Vinyasa Yoga: 9 am @ Crown Point

Open Gym: 10a – 12p @ Crown Point

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