Monday


Today in 100 Words: We have been instructing a lot this month in the front squat. Continue to think about 1) tall elbows 2) hands outside of the shoulders 3) tall, upright torso. The rear delt raises are important for maintaining healthy shoulders and pressing pattern, as they target often hard to reach scapular muscles. Perform with a prone (overhand) grip for better targeting of the rear delts.

DAILY CHALLENGE

First, for Strength.

4×4 Front Squats @ 50-75%
8 Bent Over Rear Delt Raises

Then, for Conditioning.
2-4-6-8-10 (total reps)
RKB Swings
DB RDL
UH Grip Barbell Row
1-Arm MB Roll-Outs
100m Run
(x15 Min)
Pace: Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Squat  PHASE 1 Goblet Squat Test, OR
12 Goblet Squat
(x6)
Tier 2  Alternate Circuit

Advanced Development:
Front Squat  4×2 @ 80-90%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

Partner Workout. Continue for 30 minutes.

A: 200m Row
B: Max Plank
(x2)

A: 2 KB Complex
B: Max Plyo Skaters
(x2)

A: 100 Lateral Plate Hops
B: Max High Plank Kickouts
(x2)

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
2 x 5 Jerk Balance @ 30-50%

Main Movement:
5 x 3 Split Jerks @ 75-85%

Strength:
4 x 2 Front Squats @ 80-90%

Tuesday


Today in 100 Words: Focus on fast feet in your hang snatch. If the feet are fast, the rest of the body will follow. As you continue to get more comfortable, focus on catching in a lower position each and every week. Tier 2 pace should be moderate to hard. Go slow and stable on the Turkish Sit-Ups, yet everything else should move swiftly.

DAILY CHALLENGE

First, for Strength.
4 Hang Snatch @ 50-75%
20” Hollow Body Hold
(x5)

Then, for Conditioning.
20 Rope Jumping Jacks
12 Supine Row
5/s 1-Arm Half Burpees
5/s Turkish Sit-Ups
150m Row
(xTR)
Pace: Moderate to Hard

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatch  DB Muscle Snatch
1-Arm Half Burpees Half Burpees

Advanced Development:
Hang Snatch 5×1 Snatch Complex (HPS + HS + OHS)

SPECIALTY CLASSES

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

First, for a 20 Min. Emom
Even: 3/s DB Snatch + 3 Power Burpee
Odd: 5 Squat to Chest Press + 15 Mountain Climbers

Then, for 11 Minutes.
200m Row
30m Bear Crawl
200m Run

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Jerk Balance @ 30-50%

Main Movement:
5 x 3 Split Jerks @ 75-85%

Strength:
4 x 2 Front Squats @ 80-90%

MUSCLE: 6p

First,
4 Barbell Bench Press
6 Pendlay Rows
30″ Hollow Hold
3′ Rest
(x4)

Then,
8 DB Strict Press
6 Pull-Ups
90″ Rest
(x3)

Last,
12 DB Hammer Curls
30″ rest
12 Plate Front Raises
30″ rest
100M Row
30″ Rest
(x3)

Wednesday

Today in 100 Words: This is a partner workout that should be executed at a hard pace. You are alternating with a partner the entire time for 10 minutes. I do A while you do B, we switch. We never rest until the 10 minutes are up. Push and motivate one another.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

10’ Partner Rotations
A: 5 Hang Power Cleans @ ~50%
B: 8 Push-Ups
—Rest 2:30—
10’ Partner Rotations
A: 5/s Goblet Curtsy Lunge
B: 100m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans  Hang Muscle Cleans

Advanced Development:
None  

SPECIALTY CLASSES

SHRED: 12 pm

50-40-30-20-10 (total reps)
OH KB Swings
Lunging Rope Waves
Russian MB Twists
Seated Wall Marches
Chevrons
500m Run Every Round

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 5 Snatch High Pulls @ 50%

Main Movement:
5 x 2 Snatch @ 80-90%
—-
Strength Accessory:
3 x 5 BTN Snatch-Grip Press

KETTLEBELL CORE: 5:30p

100 H2H Swings
90 Crunches
80m/s Rack Walk
70 KB Flutter Kicks
60 Goblet Squats
50 Push Press
40 Wrestlers Row
30 V-Ups
20 Pull Ups
10/s Snatches

Optional Finisher:
15/s Side Plank Drops
15 KB Curls
15 Jump Lunges
(x3)

Thursday

Today in 100 Words: On your deadlift, make sure that you do not look up when performing the reps. In your set-up, if you can see the wall in front of you, you are looking up and in cervical hyperextension. This is not a great position for the neck. Gaze should be at the floor a few feet in front of you.

DAILY CHALLENGE

First, for Strength.
5 Deadlifts @50-75%
8/s Alternating Sumo DB Row
(x4)
Alt Movement: BB Split Squats

Then, for Muscle Endurance.
5/s Goblet Lateral Step-Ups
8 Ring Rows
5 Plank Walkouts
80m 1-Arm Farmer Walk
(xTR)
Pace: Easy to Moderate

Alternative Tier 2 for Time
“Mr. White” 
2000m Row
Every 500m Hop Off:
5 Over the Erg Burpees
10 OH KBS (53#/35#)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlift 
PHASE 1 SWING TEST, OR
Alternative Tier 1

Advanced Development:
Deadlifts  Work up to a 3R Max
DB Press 
HSPU

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 Snatch High Pulls @ 50%

Main Movement:
5 x 2 Snatch @ 80-90%
—-
Strength Accessory:
3 x 5 BTN Snatch-Grip Press

MUSCLE: 5:30p

First,
5 Barbell Strict Press
5 Chin Ups (weighted)
1:3 Row for 200M
3′ rest
(x4)
Then,
8 DB Floor Press
8/sd DB Bench Rows
90″ rest
(x3)
Last,
12 Standing Overhead DB Tricep Extensions
30″ rest
12 Reverse Crunches
30″rest
12 KB Curls
30″ rest
(x3)

SHRED: 6pm

50-40-30-20-10 (total reps)
OH KB Swings
Lunging Rope Waves
Russian MB Twists
Seated Wall Marches
Chevrons
500m Run Every Round

Friday

Today in 100 Words: Since we are lifting every other minute, you have some recovery. Challenge yourself on the weight while still placing priority on speed and technique. In Tier 2, move slow through your windmills. Focus on toeing out a bit, and tracking your hand inside your shin as you descent. Keep eye contact with the bell and treat this with the same stability demands as you would a Turkish Get-Up.  

DAILY CHALLENGE

First, for Strength.
Every Other Minute
2 HPC + 2 Split Jerk @ 50-75%
(x20 Min)
—-
Then,
2/s KB Windmills
5/s Heavy Renegade Rows
5 Chin-Ups
100m Row Sprint
Rest 60”
(xTR)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 5 Hang Muscle Clean + 5 Push Press
Windmills → Turkish Sit-Ups

Advanced Development:
Tier 1 1 Clean & Jerk @ 80%
Chin-Ups Weighted Chin-Ups

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for a 20 Min. Emom
Even: 3/s DB Snatch + 2 Power Burpee
Odd: 5 Squat to Chest Press + 10 Mountain Climbers

Then, for 11 Minutes.
200m Row
30m Bear Crawl
200m Run

Saturday

10 Wall Balls
10 Kettlebell Plank Pass Throughs
5 Burpee Pull-Ups
Medicine Ball Rolling Crawl
80m Reverse Sled Pull
200m Run
(x 40 min)

OPEN GYM: 9a – 12p @ PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10a – 12p @ CP

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