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: We continue to expose and develop athletes in the total body snatch. Focus on a vertical pull of the barbell upwards, rather than a swing of the barbell outwards. The DB snatch is readily available for those who are not yet capable with the barbell, or those who prefer the DB. In Tier 2, we are performing an ascending and then descending pyramid of three movements and a run. Stay moving and keep your pace up, so don’t be stubborn with your usage of bands on the chin-ups! Lots of volume in a short amount of time. Advanced athletes will have one of our gnarlier P360 Benchmark Challenges for time. Go get it! 🙂

 

DAILY CHALLENGE

First, for Strength.
5 Hang Power Snatch
Perform 1 Superset Every 3 Minutes for 18 Minutes.
—-
Then,
4-6-8-10-12-10-8-6-4
Goblet Split Squats
Push-Ups
Chin-Ups
100m Run

Alternative Tier 2 for Time: “Gauntlet”
50 Hang Power Cleans (115#/75#)
50 Goblet Squats (53#/35#)
1 Mile Run

PROGRAM DEVIATIONS

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

Advanced Development:
Hang Power Snatch  4×3 @ 75%-80%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

For 6 Minutes.
10/s Around the Worlds
5 Flow Throughs

–Rest 2’–

w/ a Partner.
A: 300m Run
B: Repeat 1 Renegade Complex  + 6 Squat to Chest Press
(x20 Min)

–Rest 2’–

For 6 Minutes.
6 Power Skaters
3/s Split Stance Curl & Press

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up & Skill Work:
5 Jerk Dip Squat @ 50-75%
5 DB Strict Press
(x3)
————
Main Movement:
3 Jerk Complex: 1 Front Squat-to-Split Jerk @ 50-75%
+ Muscle Up Practice
(x5)
————
Olympic Pyramid: (for time)
Work down the list to step 7, then back up:
1 Clean & Jerk (75#/115# for all C&J)
200m Sprint
3 Clean & 1 Jerk
4 Plyo Push-ups
5 Clean & 1 Jerk
6/s Hurdle Hops
7 Clean & 1 Jerk

Tuesday

Daily News and Notes:

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
HC + PJ + SJ @ 50-75%

Then, w/ a Partner.
A:
200m Run
B: Repeat 5 RKB Swings + 5” Hollow Hold
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 EMOM  4 Hang Muscle Clean + 2 Push Press
Hollow Holds Tuck Holds

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

40 Minute Deck of Cards.
A: 20 Rope Slams
2: 30 Reverse Lunge Waves
3: 200m Row
4: 200 Quick Feet
5: 300m Run
6: 50 OH KB Swings
7: 5 Bear Crawl Attack & Retreats
8: 30 Plank Toe Taps
9: 40 Busdrivers
10: 500m Run
J: 15 Plate Burpees (2:20)
Q: 30 Russian Rope Twists
K: 100m Run
Joker: Surprise

OLYMPIC WEIGHTLIFTING: 12p

Warm Up & Skill Work:
5 Jerk Dip Squat @ 50-75%
5 DB Strict Press
(x3)
————
Main Movement:
3 Jerk Complex: 1 Front Squat-to-Split Jerk @ 50-75%
+ Muscle Up Practice
(x5)
————
Olympic Pyramid: (for time)
Work down the list to step 7, then back up:
1 Clean & Jerk (75#/115# for all C&J)
200m Sprint
3 Clean & 1 Jerk
4 Plyo Push-ups
5 Clean & 1 Jerk
6/s Hurdle Hops
7 Clean & 1 Jerk

MUSCLE: 6p

First,
TF DB Floor Press
TF Barbell Curl
80m Farmer Walk
(x5)

Then,
10 Barbell Glute Bridges
8 Weighted Chin-Ups
8 Ab Roll Outs
TF DB Side Raises
(xTR)

Wednesday

Daily News and Notes:

Today in 100 Words: Continue to pay attention to your squat weight and challenge yourself accordingly. Attempt to get better at these every week! Advanced athletes will have a front squat/back squat complex that should prove quite challenging and beneficial to max out motor recruitment. The curtsy lunge is an excellent movement that takes us through hip extension, abduction and external rotation. Make sure you take a big stride back and to the side. The “to the side” portion is the key, here. Go relatively light on these.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

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

Then, for 15 Minutes.
10 DB Side Raises
5/s Goblet Curtsy Lunges
6/s Renegade Row
150m Row
(x15 Min)

PROGRAM DEVIATIONS

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

8/s Alternating DB Row
(x6)

Advanced Development:
Back Squat 3 Front Squat + 3 Back Squat @ Max Load

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 & Skill Work:
2 x 8 Muscle Cleans
2 x 5 Hip Cleans @ 50%

Main Movement:
3 Cleans from Blocks @ 70-80%
(x5)

Olympic Circuit: (with a partner)
10 Spiked KB Swings
10 Supine Med Ball Throws
10 Reaching Planks
10 Alternating Hang Power Cleans (95#/135#)
(x3)

KETTLEBELL CORE: 5:30p

Core:
20 Crunches
10/s Glute Bridge
30 Flutter Kicks
15 Sit Through
(x5m)

6/s SLRDL
6/s Half Kneeling Press
10/s Wrestlers Row
12 Alternating Swings
(x12m)

20 Lunge Jumps
10 Hanging Knee Raises
10 DB Lateral Raise
20 Skulling Sit Ups
200m Run
(x12m)

Partner Finisher:
12 KB Thrusters
Hollow Hold
(x5)

Thursday

Daily News and Notes:

Today in 100 Words: We have a descending 10:1 format today featuring three challenging movements. The focus should be on the lighter side in terms of load, and the higher side in terms of intensity. We want to push pace and keep our rest to a minimum. Do not neglect mechanics. “Head through” on every rep of the jerk or press. Finish with a you-me pace on the 300m repeats with your partner.

DAILY CHALLENGE

In a 10:1 Format
FTF Push Jerk @ 40-50%
RKB Swing
Wall Balls/MB Slams
100m Run

Then, w/ a Partner.
3x300m Run Repeats

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Jerk  DB Push Press

Advanced Development:
Push Jerk Perform 2 split jerks at the end of each set. 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up & Skill Work:
2 x 8 Muscle Cleans
2 x 5 Hip Cleans @ 50%

Main Movement:
3 Cleans from Blocks @ 70-80%
(x5)

Olympic Circuit: (with a partner)
10 Spiked KB Swings
10 Supine Med Ball Throws
10 Reaching Planks
10 Alternating Hang Power Cleans (95#/135#)
(x3)

MUSCLE: 5:30p

Two heavy hitters in the Main. Tons of volume.

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

Then,
8×10 Hang Power Cleans @ 50%
+ On the last rep, rack the bar and perform 6 Front Squats
(Rest 3’)

SHRED: 6pm

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)

Friday

Daily New and Notes:

Today in 100 Words: 4R deadlifts today. Advanced athletes will have the opportunity to go higher rep under load to focus more on functional muscle building. Take your time on the first tier as both movements will be taxing and there is no rush. When you get to Tier 2, you and your barbell partners will perform a team circuit rotating on the A person for the duration of the class. If you do not have three to a barbell, find teams of 3 amongst yourself.

DAILY CHALLENGE

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

w/ Your Barbell Partners
A: 15 Burpees
B: 10 OH KBS /10” Rest
C: 3/s Pistol Progression /10” Rest
(xTR)

PROGRAM DEVIATIONS

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

8 Push-Ups
(x6)

Advanced Development:
Deadlifts  4×10 @ 60% for Hypertrophy
Push-Ups
Add Weight

SPECIALTY CLASSES

SHRED: 6a, 12 pm

40 Minute Deck of Cards.
A: 20 Rope Slams + 3 Hell Trots
2: 30 Reverse Lunge Waves
3: 200m Row
4: 200 Quick Feet
5: 300m Run
6: 50 OH KB Swings
7: 5 Bear Crawl Attack & Retreats
8: 30 Plank Toe Taps
9: 40 Busdrivers
10: 500m Run
J: 15 Plate Burpees (2:20)
Q: 30 Russian Rope Twists
K: 100m Run
Joker: Surprise

Saturday

Daily New and Notes:

6/s Turkish Sit Ups
6/s Side Lunges
8 DB Arnold Press
15 RKB Swing
10 Ring Rows
10 Leg Lowers
High Knees>Lunges>Crawl
Run 200m
(x30 Min)

OPEN GYM: 9a – 12p

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a

Open Gym: 10a – 12p

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