Monday

Daily News and Notes:

Today in 100 Words: On your snatches, focus on the quickness of your feet displacing outward. Fast, hard landing feet will create speed in the rest of the movement. Pull the elbows upward and back. Tier 2 should be a fast-paced, intense effort where we are not comfortable. As such, extra attention should be given to front squat bracing. We are at 40% today, a perfect opportunity to focus on the core staying tight and elbows staying high. Ascend and descend through the midfoot.

DAILY CHALLENGE

First, for Strength.
5 Hang Snatch
5/s Light ½ Kneeling Press
(x5)

Then, for Conditioning.
6 FTF Front Squats @ 40%
7 Hollow Push-Ups
5/s Renegade Row
200m Run Every Other Round
(x15 Min, Hard)

Advanced Tier 2 for Time:
8:1 Thrusters (95/65)
200m Row

PROGRAM DEVIATIONS

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

Advanced Development:
Hang Snatch   3 @ 75%-80%
Half Kneeling Press   Bottom’s Up KB Grip

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 7 Min.
10 OH KB Swings
5 BW Squats
3 Burpees

—Rest 2’—

Then,
5 MB Slam Complex
10 Plyo Skaters
5 American Sit-Ups
5 Hell Trots
5/s MB Roll-Outs
200m Run
(x25 Min)

–Rest 2’—

Finish:
Max Burpees in 5 Minutes.

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
2 x 5 BTN Strict Press
3 x 3 Tall Jerks @ 50%

Main Movement:
2 Split Jerks @ 90% (or Push Jerks)
Muscle Up Progression Work
(x5)

Olympic Circuit:
15-12-9-6-3 reps for time:
Pull-Ups
OH Squats (65#/95#)
100m Row

Tuesday

Daily News and Notes:

Monday’s Tier 2 (Men’s)

  1. Noah Cosby, 9:10
  2. John Blackburn, 9:23
  3. Anthony Harris, 9:36
  4. Eric Hansen, 9:37
  5. Andrew Brock, 9:58

Monday’s Tier 2 (Women’s)

  1. Marisa Elbers, 10:25
  2. Amy Beaver, 11:16
  3. Maria Petroni, 11:18
  4. Corinne Ingham, 11:40
  5. Raechel Hess, 12:00

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 a highly aggressive stomp in the split jerk. Think about how a gymnast sticks a landing. That’s what we want. Tier 2 needs to represent your highest level of intensity as the work piece is small.

 

DAILY CHALLENGE

First, in a 12’ EMOM
HPC + 1 PJ + 1 SJ @ 50-60%

Then, for Conditioning.
3×5’/90” @ Maximum Pace
12 RKB Swings
5 Burpees
100m Row Sprint

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 EMOM  3 Hang Muscle Clean + 2 Push Press
Tier 2  Complete the listed movements in a 20 minute circuit

Advanced Development:
Tier 1 EMOM 1 Clean + 1 Hang Power Clean + 1 Split Jerk @ +10# from W1

SPECIALTY CLASSES

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

12 Min:
200m Sprint Row
6 Over the Erg Burpees
200m Run

12 Min:
20 Bumper Plate Glute Bridge
4/s Pistol Squats
12 Controlled Suitcase Deadlifts
30′ Squat Hold

12 Min:
6 Ab Roll-Outs
5/s 1-Arm KB Swings
20 Banded High Plank Kickouts
5 Burpee Pull-Ups

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 BTN Strict Press
3 x 3 Tall Jerks @ 50%

Main Movement:
2 Split Jerks @ 90% (or Push Jerks)
Muscle Up Progression Work
(x5)

Olympic Circuit:
15-12-9-6-3 reps for time:
Pull-Ups
OH Squats (65#/95#)
100m Row

MUSCLE: 6p

First,
5 Front Squats(50-75%)
3′ rest
(x5)

Then,
8 DB Floor Press
8 Barbell Row
90″ Rest
(x3)

Last,
12 DB Front Raises
30″ rest
12 KB Curls
30″rest
12  Banded Triceps Extensions.  (Elbows locked at the side)
30″ rest
(x3)

Wednesday

Daily News and Notes:

Today in 100 Words: Focus on pulling the elbows underneath the bar and narrowing your grip on the barbell as much as your shoulder mobility will allow. Keep your chest tall as you ascend out of the rep by driving back against the barbell. Tier 2 will feature a lot of movement in different planes, elevations and patterns to work stability in the anterior core and pelvis. Lateral and unilateral movement, as well. Basically a mixed bag of movement plane challenge.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
4 Back Squat @ 50-75%
8/s Lawnmower Row
(x4)

Then, for Conditioning.
4/s Glute Complex
5 Bear Crawl Attack/Retreat
4/s MB Roll Outs
100m Side Shuffle Every Other Round
(xTR, Moderate Pace)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1  **5’ PHASE 1 Squat Test**

Advanced Development:
Back Squat Work up to a 1R Max

SPECIALTY CLASSES

SHRED: 12 pm

15 Minute Max Pace
5/s KB Pass Throughs
7 Rotational MB Slams
8 Rotational Sit-Ups
100m Row Sprint

—Rest 3’—

15 Minute Max Pace
40 Side Lunging Rope Waves
30 Lateral Hops
5/s Plyo Lunge Ups
100m Sprint

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 5 Sots Press
2 x 3 Clean Pulls @ 100%

Main Movement:
2 Cleans @ 85% every 2 minutes
(x8)

Olympic Circuit:
5 rounds for time (35#/50# DB)
12 Left Arm DB Snatches
12 Right Arm DB Snatches
300m Row
<2 minutes rest>

KETTLEBELL CORE: 5:30p

First,
3 Turkish Sit Up > 1 Turkish Get Up
(x8 Min)Then,
5/s Half kneeling Bottoms up Press
5 Pull Ups
20 Plank Drops
5/s Rack Rev Lunges
15 MB Wipers
5 Snatch L > 5 Snatch R > 5 RKB Swing
Ickey Shuffle>Run
(x20 Min)Partner Finisher:
A. 5 Goblet Squat Curl Cluster
B. 10 V-Ups > 30 Crunches > 40 Mtn Climbers
(x4)

Thursday

Daily News and Notes:

Today in 100 Words: 9 minutes on at a highly aggressive pace followed by 2 minutes of recovery. We have lightly loaded implements today so we want to try our best so apply power to the movement, and do not shy away from recovery. You will get more out of this by trying harder and having to rest intra-set than you will by maintaining a steady pace. We should be very tired after each of the 9 minutes. Repeat this work block three times. Anytime we are in a position of single-arm, the core must work very hard to resist rotation. Anti-rotation training is the most functional core training we have.

DAILY CHALLENGE

3×9’/2’ Work Rest Intervals
12/s
High Plank Snakes
8 Squat to Chest Press
6 MB Slams
5/s 1-Arm DB Push Jerks
Ali Ladder Shuffle
200m Row

PROGRAM DEVIATIONS

Phase 1 Progressions:
None 

Advanced Development:
None  

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Sots Press
2 x 3 Clean Pulls @ 100%

Main Movement:
2 Cleans @ 85% every 2 minutes
(x8)

Olympic Circuit:
5 rounds for time (35#/50# DB)
12 Left Arm DB Snatches
12 Right Arm DB Snatches
300m Row
<2 minutes rest>

MUSCLE: 5:30p

First,
5 Flat Barbell Bench Press
5 Barbell Rows
3′ rest
(x5)

Then,
6-8 DB Strict Press
6-8 Chin-ups(Weighted for advanced)
90″ rest
(x3)

Last,
12 Barbell Curls(DB if barbell is too heavy)
30″ rest
12 DB side raises
30″ rest
12 DB skull crushers(from the bench)
30″ rest
(x3)

SHRED: 6pm

15 Minute Max Pace
5/s KB Pass Throughs
7 Rotational MB Slams
8 Rotational Sit-Ups
100m Row Sprint

—Rest 3’—

15 Minute Max Pace
40 Side Lunging Rope Waves
30 Lateral Hops
5/s Plyo Lunge Ups
100m Sprint

Friday

Daily New and Notes:

Today in 100 Words: Push through the floor with the legs to drive the bar off the floor, do not think about yanking it off the ground. On Tier 2, challenge yourself on the hell trots and try and move quickly.

DAILY CHALLENGE

First, for Strength.
4 Deadlifts @ 50-75%
8 Bent Over Rear Delt Fly
(x4)

Then, for Conditioning.
1 Heavy Hell Trot
10:1 OH KB Swings
1 Heavy Hell Trot
100m Run
(x10 Rounds or TR, whichever comes first)

Advanced Tier 2 for Time:
1000m Row for Time

PROGRAM DEVIATIONS

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

4 Eccentric Push-Ups
(x6)
OH KB Swings 5 RKB Swings Every Round

Advanced Development:
Deadlifts  4×12 @ 60% Hypertrophy Option

SPECIALTY CLASSES

SHRED: 6a, 12 pm

12 Min:
200m Sprint Row
6 Over the Erg Burpees
200m Run

12 Min:
20 Bumper Plate Glute Bridge
4/s Pistol Squats
12 Controlled Suitcase Deadlifts
30′ Squat Hold

12 Min:
6 Ab Roll-Outs
5/s 1-Arm KB Swings
20 Banded High Plank Kickouts
5 Burpee Pull-Ups

Saturday

Daily New and Notes:

Three 8 mins stations:

A:
6 DB Thrusters
6 Renegade Rows
20 Flutter Kicks

B:
5 Chin Ups
5/s Twisting MB Slam
5/s Side Plank Leg Lift

C:
80m Farmers Walk
200m Run

OPEN GYM: 9a – 12p

Sunday

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Vinyasa Yoga: 9a

Open Gym: 10a – 12p

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