January

Daily News and Notes:

During January, our DAILY CHALLENGE main movements will be the hang snatch, back squat and deadlift. With December being a shortened month, we wanted to repeat another cycle of back squatting since well, it helps everything.
DAY
FOCUS
MONDAY
Hang Snatch
TUESDAY Olympic EMOMs
WEDNESDAY Back Squat
THURSDAY Circuits / Intervals
FRIDAY Deadlifts

You’ll notice some higher reps on these movements than the traditional 3-5 reps for strength. There will be a bit more of a focus on developing muscle endurance in the month of January, and the hang snatch represents an opportunity to dive headfirst into a new, highly productive movement.

You will see an E.M.O.M every week in January. We are big believers in “strategic intensity dosing” and that will be reflected across all density circuits.

Phase 1 Athletes will have the opportunity to baseline, develop or test out both their SQUAT and SWING every week.

Advanced Athletes will continue to see timed challenges offered weekly, with weekly exposure to higher rep hypertrophy options in the big lifts to train new adaptations.

SHRED will see 13 more brand new movements to classes, with a variety of complexes and challenging planes of movement. Our Shred attendance has seen a big increase, as more athletes look to focus on their aerobic capacity, caloric output, or compliment their DC routine.

OLYMPIC WEIGHTLIFTING programming will continue the final two weeks of December theme by featuring a finishing barbell circuit at the end of each class, between 8 – 12 minutes. The circuit will always feature Oly complexes performed at high speed, in a highly challenging pace to build strength via speed, technique under fatigue, and conditioning. These circuits will be unique to OLY WEIGHTLIFTING class and feature skill building not found in any other classes.

There will also be advanced challenges at heavier load, and advanced movement development like muscle ups. What cannot be performed will be scaled for you.

MUSCLE will be centered around the front squat and the hang clean, and sleds will continue to play an important role in our hypertrophy work.

Monday

Daily News and Notes:

Today in 100 Words: During the first two weeks we have prescribed rest periods for the first tier because we did not want you to rush through a movement that was likely going to be performed at lighter weight. Now that we have learned pacing, you are self-reliant for this one. Perform your five sets with plenty of rest and recovery between them. The snatch is a highly demanding, highly engaging movement that taxes the body’s CNS and muscles. Begin to provide some challenge to yourself if you feel like you’re getting confident and comfortable.

DAILY CHALLENGE

First, for Strength.
5 Hang Snatch @ 50-60%
Max Hollow Hold x 2
(x5)

Then, for Conditioning.
5/s FTF Front Rack Reverse Lunges
8 Push-Ups
12 DB Curls
100m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatch  5/s DB Snatch
Front Rack Lunges
Goblet Lunges

Advanced Development:
Hang Snatch  5×3 @ 75%-80%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

40 Min. Cap
50-40-30-20-10 (Total Reps)
OH Plate Lunges
Ring Rows
KB GTO
Plank Toe Taps
Rope Slams
500m Run

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
10” Klokov Front Rack Stretch
10 Goblet Squats
(x2)

Main Movement:
3 Pause Split Jerks @ 60-70%  (or 3 Pause Jerks)
Muscle Up Progression Work
(x5)

Olympic Circuit:
8 T&G Power Cleans (95#/135#)
8 Box Jumps (24”/20”)
1 min Rest
(x8)

Tuesday

Daily News and Notes:

Today in 100 Words: In keeping with the January theme, weight selection should be challenging, but repeatable given you will only have roughly 45 seconds rest until you are up again. Focus on speed and technique, which today should be a highly aggressive stomp in the split jerk. Think about how a gymnast sticks a landing. That’s what we want. Hang Power Cleans are caught above parallel, so focus on a big, powerful pull.  Tier 2 should be performed at lighter weight, and fast pace. Full ROM on your chin-ups! Even if it takes you a little longer.

DAILY CHALLENGE

First, in a 10’ EMOM
2 HPC + 1 SJ + 1 FS @ 50-60%

Then, for Conditioning.
21-15-9
Renegade Rows (total)
Chin-Ups
Burpees
300m Run

Advanced Tier 2 for Time: “Hell’s Bells”
15 OH KBS (53#/35#)

200m Run
(x6)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 EMOM  4 Hang Muscle Clean + 2 Push Press
Chin-Ups Ring Rows

Advanced Development:
Tier 1 EMOM 1 Clean + 1 Hang Power Clean + 1 Split Jerk @ 60-75%

SPECIALTY CLASSES

SHRED: 7a, 4:30, 5:30, 6:30p

With/ a Partner.
A: 200m Run
B: Barbell Shred Complex
(x15 Min)

–Rest 2’—

Then, You-Me Pace.
200m Row Sprint
20 Ring Rows
20 Squat Jumps
20 High Plank Kickouts
10 DB Thrusters
200m Run
(x25 Minutes)

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
10” Klokov Front Rack Stretch
10 Goblet Squats
(x2)

Main Movement:
3 Pause Split Jerks @ 60-70%  (or 3 Pause Jerks)
Muscle Up Progression Work
(x5)

Olympic Circuit:
8 T&G Power Cleans (95#/135#)
8 Box Jumps (24”/20”)
1 min Rest
(x8)

MUSCLE: 6p

In a Giant Set.
10 Barbell Hip Thrusts
8 Weighted Chin-Ups
8 Ab Roll Outs
10 Bent Over Rear Delt Raises
(x15’)

–Rest 3’ Before Switching Giant Sets–

In a Giant Set.
TF Floor Chest Flies
TF Standing Band Straight Arm Pushdowns
TF Standing Tricep Kickbacks
Rest 90”
(x15’)

Wednesday

Daily News and Notes:

Today in 100 Words: We are back at our 6R squat option, so continuing to challenge motor recruitment at higher reps. On the side raises, make sure you do not go past parallel or elevate your traps. We want this to be a delt exercise, and as soon as either of those happens, it becomes a trap movement. Focus on getting deep, low side lunges and developing hip and ankle mobility. The single leg RDL is a favorite of ours for developing core stability and hamstring strength. Make sure you listen to your coach’s cues and do these slow and properly.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
6 Back Squat @ 50-75%
3×5 Side Raise Cluster
(x4)

Then, for Conditioning.
5/s Goblet Side Lunge
12 OH Grip BB Row
5/s SL RDL
150m Row
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1  **5’ PHASE 1 Squat Test**, OR
12 Goblet Squats

12 Strict DB Press
(x6)
Barbell Row  Lawnmower Row
Single Leg RDL  KB Hinge Taps

Advanced Development:
Back Squat 4×12 @ 60% for HYPERTROPHY

SPECIALTY CLASSES

SHRED: 12 pm

30”/15” x 3 @ each station.

A: MB Snatch Complex
B: Bear Crawl Attack & Retreats
C: Plyo Lunge Ups
D: Spider Climbers
E: Hill Jumps
(x3 Total Rounds)

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 5 Clean Deadlifts
2 x 5 Clean High Pulls

Main Movement:
1 Clean + 1 Hang Clean @ 80-90%
Max HSPU or 15” Handstand Hold
(x6)

Olympic Circuit:
3 Flying Burpees
10 V-ups
80m Side Shuffle
(x5)

Finisher:
Standing Broad Jump for Distance

KETTLEBELL CORE: 5:30p

First,
Snatch Practice
(x10 Min)

Then,
5 Double KB Clean>Thruster>Push Up
10/s Around The Worlds
6/s Ground Based Kb Rows
(x12 Min)

5 MB Burpee Slam
5/s Elevated Pistol
5/s Plank Walk w/DB Drag
Icky Shuffle>Crawl>Run
(x12 Min)

Partner Finisher:
40m/s Seesaw Walk
5 V-Ups > 10 Crunches
(x4)

Thursday

Daily News and Notes:

Men’s Tuesday Hell’s Bells:

  1. Ian Felicitas, 9:04
  2. Matt Mandel, 9:30
  3. Nick Roehr, 9:42
  4. Andrew Brock, 9:54
  5. Quinn Kilpatrick, 9:59

Women’s Tuesday Hell’s Bells:

  1. Brenna Bandy, 9:14
  2. Kim Faimon, 9:18
  3. Kelly Kehm, 9:41
  4. Natalie Leroux-Lindsay, 9:45
  5. Devon Millager, 9:47

Today in 100 Words: Today will be an excellent workout for fat loss, power and conditioning. Our work to rest prescription is 8 minutes on, 3 minutes off. Within that time frame, go hard and challenge yourself on your pace and intensity.

DAILY CHALLENGE

3×8’ on/3’ off
5 Push Jerk @ 40%
5 Walls Balls or MB Slam
5 Burpees to Plate
200m Run Every Other Round

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Jerk  DB Push Press in External Rotation
Push Jerk  Elevated Burpees

Advanced Development:
Push Jerk 50-60%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Clean Deadlifts
2 x 5 Clean High Pulls

Main Movement:
1 Clean + 1 Hang Clean @ 80-90%
Max HSPU or 15” Handstand Hold
(x6)

Olympic Circuit:
3 Flying Burpees
10 V-Ups
80m Side Shuffle
(x5)

Finisher:
Standing Broad Jump for Distance

MUSCLE: 5:30p

Warm-Up
20 Rear Delt Band Pull-Aparts
5 Muscle Cleans
(x3)

First,
5×12 Hang Power Cleans @ 60%

Then,
8 Goblet Split Squats
15/s DB Rows
12 French Presses
80m Farmer Walk
(xTR)

SHRED: 6pm

15 Minute Max Pace
5/s KB Pass Throughs
7 MB GTO
6 Burpee Plate Press
100m Row

—Rest 3’—

15 Minute Max Pace
20 Rope Jumping Jacks
3 MB Snatch Complexes
5 Bomber Push-Ups
40m Lateral Bear Crawls
100m Run

Friday

Daily New and Notes:

Today in 100 Words: Building total body strength in Tier 1 with the deadlift. Make sure you pay close attention to abdominal bracing throughout your set. Air is inhaled at the top of the rep and held until you return to that position. Your push-ups are in Tier 1 for a reason, to give them slow attention and focus on quality reps. Make sure you do not let your hips sag to the floor or look UP when performing them. Look straight down at the ground in front of you and focus on keeping your body plank tight the whole time.

DAILY CHALLENGE

First, for Strength.
6 Deadlifts @ 50-75%
12 Push-Ups
(x4)

Then, for Conditioning.
200m Row
100m Run
7 Burpees
(2×7’/2’)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts 5′ SWING TEST, Or
12 Hinge Taps

4 Eccentric Push-Ups
(x6)

Advanced Development:
Deadlifts  4×3 @ 80%
Push-Ups
Add Weight

SPECIALTY CLASSES

SHRED: 6a, 12 pm

With/ a Partner.
A: 200m Run
B: Barbell Shred Complex
(x15 Min)

–Rest 2’—

Then, You-Me Pace.
200m Row Sprint
20 Ring Rows
20 Squat Jumps
20 High Plank Kickouts
10 DB Thrusters
200m Run
(x25 Minutes)

Saturday

Daily New and Notes:

100 RKB Swings
300m Run
75 Goblet Squats
300M Row
50 DB/Snatches
300M Run
25 Hell Trots
300M Row
10-Humblers
300M Run

*Anytime you have to drop DB’s or KB’s perform 4 Burpees

OPEN GYM: 9a – 12p

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a

Open Gym: 10a – 12p

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