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:

*There is a 3:30 Daily Challenge today.

Today in 100 Words: This month, we will have snatch progressions every Monday. The snatch is a great movement to learn as being able to execute a full snatch will work your total body in a way that no other movement can. While it requires some mobility to be able to perform the movement, those who can’t, or those who use to use DB snatches as an alternative are welcome to do so. Since it will be appearing all month, January is a great time to jump head first into learning a great movement. Select a light weight for the lunges in Tier 2, Monday we want to get some basic leg work it, not smoke ourselves.

DAILY CHALLENGE

First, for Strength.
5 Hang Power Snatch
30” Plank
Perform 1 Superset Every 3 Minutes for 18 Minutes.
—-
Then, in a 10:1
FTF Front Rack Reverse Lunge
Burpees
100m Run

Alternative Tier 2 for Time: “Mr. Red”
5 T&G Power Cleans (135/95)
100m Row
(x10)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Snatch  5/s DB Snatch

Advanced Development:
Hang Power Snatch  @ 75%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

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
5/s Power Skaters
5 Bomber Push-Ups
40m Bear Crawl Attack & Retreats
100m Run

OLYMPIC WEIGHTLIFTING: 6 pm

Warm-Up/Technique:
2 x 5 BB Strict Press @ 50%
2 x 3 Jerk Balance

Main Movement:
5 x 3 Split Jerks @ 80-85%
(or 5 x 5 Push Jerks)
+ Muscle Up Progressions

Olympic Circuit:
5 Touch & Go Split Jerks @ 50%
30” Weighted Plank
1 In & Out Speed Ladder
80m Farmers Walk
(x9 Min AMRAP)

Tuesday

Daily News and Notes:

*There is a 3:30 Daily Challenge today.

Men’s “Mr. Red”

  1. Ryan Booth, 8:56
  2. Justin Hancy, 9:53
  3. Anthony Harris, 9:31
  4. Mark Niznik, 10:06
  5. Joe White, 10:39
  6. Beck Wheeler, 10:47
  7. Eric Hansen, 10:50
  8. Ben Romig, 10:51
  9. Kyle Lindsay, 11:52
  10. Nick Roehr, 11:57

Women’s “Mr. Red”

  1. Julianne Russell, 8:53
  2. Viv Booth, 9:23
  3. Bri Cherry, 9:32
  4. Nicole Choi, 9:55
  5. Shannon Klotsko, 10:45
  6. Corinne Ingham, 11:31
  7. Lauren Faison, 12:16
  8. Nelly Cisneros, 12:49
  9. Mindy Mondoux, 14:30

Today in 100 Words: The purpose of Olympic barbell complexes is to toe the blend of both strength and conditioning. While more of a conditioning option than a true strength option, the fact that you spend so much time under tension, and taking your body through both upper body, lower body, pulling and pushing overhead, will build strength in addition to contributing to a very high caloric output. Complexes are one of those protocols that touch on a little bit of everything, and even the seasoned weightlifter will get much needed speed work at submaximal. Weight selection should be challenging, but repeatable given you will only have roughly 45 seconds rest until you are up again. Tier 2 should be performed at lighter weight, and fast pace. Full ROM on your push-ups! Even if it takes you a little longer.

DAILY CHALLENGE

First, in a 12’ EMOM
Hang Power Clean + Front Squat + Push Jerk @ 50-75%

Then, for Conditioning.
50-25-10
OH KB Swings
Push-Ups
BW Squats
Run 100m after the completion of every set (not round).

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 EMOM  4 Hang Muscle Clean + 2 Push Press
Tier 2 For 15 Minutes
10 Russian KB Swings

5 Push-Ups
10 BW Squats
100m Run

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

w/ a Partner in a “You-Me” Pace
4 Hell Trots
5 Burpees
(x20 Min)

–Rest 3’–

Alternate for 7 Minutes.
A: 10/s Renegade Rows
B: Max Flutter Kicks
Rotate on completion of A

–Rest 90”–

To Finish:
Rotate running 200m burnouts until you have each completed 3

OLYMPIC WEIGHTLIFTING: 12p

Warm-Up/Technique:
2 x 5 BB Strict Press @ 50%
2 x 3 Jerk Balance

Main Movement:
5 x 3 Split Jerks @ 80-85%
(or 5 x 5 Push Jerks)
+ Muscle Up Progressions

Olympic Circuit:
5 Touch & Go Split Jerks @ 50%
30” Weighted Plank
1 In & Out Speed Ladder
80m Farmers Walk
(x9 Min AMRAP)

MUSCLE: 6p

First,
4×8 Bench Press @ 60-75%
TF Barbell Curl

Then,
10 Barbell Hip Thrusts
8 Ab Roll Outs
8 Weighted Chin-Ups
80m Sled Drag
(xTR)

Wednesday

Daily News and Notes:

*There is a 3:30 Daily Challenge today.

Today in 100 Words: This month, we go a bit higher rep on the back squat, up to 6 reps. This will help build our endurance, even some muscle in the glutes, while also building strength. Make sure to get a very strong grip on the barbell prior to un-racking it. We want our lats engaged so our torso stays as upright as possible and does not drift forwards. Level 1 Barbell athletes will have the option to go higher rep to focus on building muscle. Why is there a pre-req for this? Because we don’t allow just anyone to squat heavy, and for high reps. Your safety comes first and you must first display the requisite strength for this rep range.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
4×6 Back Squat @ 50-75%
12 DB Strict Press

Then, for 15 Minutes.
10 UH Grip BB Row
8 Ring Dips
6 Rotational Slams
4 Chin-Ups
200m Row Every Other Round

Alternative Tier 2 for Time: “Mr. Brown”
15 Thrusters (95/65)
200m Run
(x4)

PROGRAM DEVIATIONS

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

12 DB Strict Press
(x6)
Ring Dips  Kneeling Push-Ups

Advanced Development:
Back Squat 4×12 @ 50% Hypertrophy Option
Strict DB Press HSPU

SPECIALTY CLASSES

SHRED: 12 pm

5 Minute Speed Circuit
2/s 1-Arm Half Burpees (w/ jump)
3 Reverse Crunches

–Rest 2’–

25 Minutes
20 Rope Slams
5/s Alternating KB Swings
5 Squat to Chest Press*
10/s Around the MB
7 Wall Balls

–Rest 3’–

5 Minute Finisher
3/s Humblers

OLYMPIC WEIGHTLIFTING: 6p

Warm-Up/Technique:
2 x 8 RKB Swings
2 x 5 Clean High Pulls

Main Movement:
5 x 5 Cleans @ 50-75%
(or 5 x 5 Hang Cleans)
—-
Olympic Circuit:
5 Hip Cleans @ 50%
10 Lunge Jumps
2/5 HSPUs (or 15” Handstand Holds)
100m Row Sprint
(x12 min)

KETTLEBELL CORE: 5:30p

Core:
8 V-Ups
20 Glute Bridge
20 Shoulder Taps
10 Plank Kick Outs
5 Hanging Knee Raise
(x8m)

Circuit:
12 Tactical Lunge
6/s KB Offset Push Up
12 Inverted Rows
6/s KB High Row
20 MB Russian Twists
20m/s Side Shuffle
40m Back Pedal
(x20m)

Partner Finisher:
12 OH Swings
Star Plank
(x5)

Thursday

Daily News and Notes:

*There is a 3:30 Daily Challenge class today.

Today in 100 Words: We have a strictly prescribed work to rest ratio of 7’:90”. 7 minutes of max effort work with 90 seconds of complete rest. You’ll complete four rounds of this. We are trying to maintain an effort level as high as possible to prioritize intensity today. This will be an excellent workout to build work capacity, aerobic capacity and burn fat.

DAILY CHALLENGE

4×7’/90” Work to Rest Ratio

Rope Medley
A: 10/s Diagonal Chops
B: 10/s Russian Twists
C: 60 Waves
3/s DB Snatch
4/s MB Rollouts
6/s Alt. KB Row
Plyo Squat Ladder
150m Row Sprint

PROGRAM DEVIATIONS

Phase 1 Progressions:

Advanced Development:

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm-Up/Technique:
2 x 8 RKB Swings
2 x 5 Clean High Pulls

Main Movement:
5 x 5 Cleans @ 50-75%
(or 5 x 5 Hang Cleans)
—-
Olympic Circuit:
5 Hip Cleans @ 50%
10 Lunge Jumps
2/5 HSPUs (or 15” Handstand Holds)
100m Row Sprint
(x12 min)

MUSCLE: 5:30p

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

First,
5×10 Hang Power Cleans @ 60%
10 Seated Reverse Fly

Then,
8 Front Squat @ 50%
15/s DB Rows (on bench)
80m Farmer Walk
(xTR)

SHRED: 6pm

5 Minute Speed Circuit
2/s 1-Arm Half Burpees (w/ jump)
3 Reverse Crunches

–Rest 2’–

25 MInutes
20 Rope Slams
5/s Alternating KB Swings
5 Squat to Chest Press
10/s Around the MB
5 Wall Balls

–Rest 3’–

5 Minute Finisher
3/s Humblers

Friday

Daily New and Notes:

*There is a 3:30 Daily Challenge class today.

Today in 100 Words: Following the lead of Wednesday’s squat day, we are taking the reps just a tad higher on our deadlifts this month in an effort to break plateaus for advanced folks, build movement pattern for intermediate folks, and focus on developing the muscle of the posterior chain for ALL folks. When we strength train in the range of 1 – 5 reps, we are primarily focused on the Central Nervous System and strength through our brain getting better at lifting via motor recruitment. While 6 reps is not much different, it does take us into that next pathway towards a bit more muscle endurance.

DAILY CHALLENGE

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

Then, for Conditioning.
First, 30/15 Pull-Ups

Then,
25-20-15-10-5 RKB Swings
+ 5 Goblet Squats each set
200m Run

20 Burpees to Finish

PROGRAM DEVIATIONS

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

8 Push-Ups
(x6)

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

SPECIALTY CLASSES

SHRED: 6a, 12 pm

w/ a Partner in a “You-Me” Pace
4 Hell Trots
5 Burpees
(x20 Min)

–Rest 3’–

Alternate for 7 Minutes.
A: 10/s Renegade Rows
B: Max Flutter Kicks
Rotate on completion of A

–Rest 90”–

To Finish:
Rotate running 200m burnouts until you have each completed 3.

Saturday

Daily New and Notes:

3×8′ Stations:

A.
4/s DB Snatch
4/s Drop Step Lunge
8  Plank Pull Through

B.
8 Goblet Squat
8/s Pallof Press
4 Pull-Ups

C.
Lunge>Lateral Crawl>Lateral Crawl>Crawl
Run 200m

OPEN GYM: 9a – 12p

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a

Open Gym: 10a – 12p

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