March

During March, our DAILY CHALLENGE main movements will be the Pull-Up, Windmill, Front Squat and Jerk. To read up on the Kettlebell Windmill, read our latest post.
DAY
FOCUS
MONDAY
Pull-Ups
TUESDAY KB Windmills
WEDNESDAY Front Squat
THURSDAY Circuits
FRIDAY Jerks

This month will be the first time we have featured the pull-up in a strength format with it being the focus of the day, and we should make some big progress on that in March. The Windmill is a great movement to build strength and stability that will transfer to snatches and jerks, as well as needed mobility in the hamstrings that will facilitate stronger deadlifts.

We’ll see a slight increase in Timed Challenges this month, and we will see a stead compliment of barbell lifts in Tier 2 across Daily Challenges.

Here are some of the movements we will see in SHRED classes this month. The focus will continue to be on high caloric burn, but right behind that as a secondary focus is building athleticism, moving in multiple planes and getting very involved with diverse movements and movements patterns.

WEIGHTLIFTING and MUSCLE will continue to do their usual thang.

 

Monday

Today in 100 Words: For the first time, we will be isolating the pull-up in a slow-paced, strength format to allow for maximum progression and attention to developing it. Focus on setting aside your ego and using a level that will allow for full, complete range of motion. Getting strong in the pull-up will carry over to many other movements.

DAILY CHALLENGE

First, for Strength.
8 Pull-Ups
5 Box Jumps
(x5)

Then, for Conditioning.
5 Hang Power Cleans @ 50%
5 Split Lunge Jumps
5 Plyo Push-Ups
100m Run
(x15 Min)
Intensity: High

Alternative Tier 2 for Time:
50 RKB Swings (53#/36#)
50 Hang Power Cleans (95#/65#)
800m Row

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-Ups   Ring Rows as Needed
Box Jumps → Squat Jumps
Hang Power Cleans → 
Hang Muscle Cleans

Advanced Development:
Pull-Ups  → 5×5 Weighted

SPECIALTY CLASSES

SHRED: 12p, 6:30p

Movements can be viewed here.

30-25-20-15-10
Banded Explosive Step-Ups (per side)
1-Arm Half Burpees (total reps)
Suitcase Complex
Twisted Press (per side)
Hamstring Curls (per side)
400m Row

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
2×5 Muscle Snatch

Main Movement:
4×5 Hang Snatch @ 50-75%

Strength:
3×5 High Bar Back Squats @ 50-75%

Tuesday

Monday Men’s Advanced Tier 2

  1. Justin Hancy, 6:14
  2. Kyle Atkinson, 6:15
  3. John Blackburn, 6:24
  4. Noah Cosby, 6:26
  5. Andrew Brock, 6:27
  6. Brogan Graham, 6:31
  7. Erik Stephenson, 7:01
  8. Anthony Harris, 7:09
  9. Sam Epsteen, 7:10
  10. Chris Lynch, 7:22

Monday Women’s Advanced Tier 2

  1. Viv Booth, 6:00
  2. Bri Cherry, 6:23
  3. Amy Beaver, 6:36
  4. Brenna Bulach, 7:00
  5. Julianne Russell, 7:01
  6. Ashley Geary, 7:05
  7. Brenna Bandy, 7:06
  8. Nicole Choi, 7:15
  9. Gina Burgess, 7:25
  10. Lydia Mills, 7:44
    MJ Kafkas, 7:44

Today in 100 Words: Read up all about the kettlebell windmill, here. That is the name of the game today and the Tuesday focus for the next month. Sometimes, you need to take a quick step back to move two steps forward…Make sure to get a good hinge on your barbell row. Knee should be very, very minimally bent.

DAILY CHALLENGE

First, for Strength.
5/s KB Windmills
5/s Bulgarian Pass Throughs

Then, for Conditioning.
10 Barbell Row
5 Burpee Rope Waves
12 Push-Ups
80m Hand Over Hand Sled Pull
(x20 Minutes)
Intensity: Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
KB Windmills  Turkish Sit-Ups
Bulgarian Pass ThroughDB Lunges
Tier 2 Optional PHASE 1 KB SWING TEST

Advanced Development:
Push-Ups  Add Weight

SPECIALTY CLASSES

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

Movements can be viewed here.

6×5’/90”
Pistol Plyo Complex
3/s Twisted Lunges
10/s 1-Arm Mountain Climbers
10/s Banded Leg Drive
1 Heavy Hell Trot
100m Row Sprint

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2×5 Muscle Snatch

Main Movement:
4×5 Hang Snatch @ 50-75%

Strength:
3×5 High Bar Back Squats @ 50-75%

MUSCLE: 6p

First,
5 Barbell Strict Press
8 DB Side Raises
30″ Heavy Farmers Hold
rest 3′
(x4)
Then,
8 BB Bench Press
8 DB Bent-Over Row
30″ Plank
90″ rest
(x3)
Last,
12 Banded Press Downs (Elbows locked at the side)
30″ rest
12 Plate Sit-Ups
30″rest
12 Barbell Curls
30″ rest
(x3)

Wednesday

Today in 100 Words: We hit the second half of our front squat cycle this month, focusing on a slightly lower rep count and a moving stronger weight. At bottom, focus on “pulling” your hips underneath bar so they don’t shoot outward on the ascent. The front loaded nature is going to want to pull the torso forward. The tempo squats on the advanced end are designed to create time under tension, build pattern, and build strength in the eccentric. 

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
4 Front Squats @ 50-80%
10 Side Raises
(x4)
—-
Then, for Conditioning.
14 Min. EMOM
Even: 10 RKB Swings+5 Push-Ups
Odd: 6 Suitcase Complex

Intensity: Max, When Working

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Squats  PHASE 1 GOBLET SQUAT TEST OPTION, or alternative Tier 1

Advanced Development:
Front Squats  3 x 32×3 Tempo Squat @ Max Weight allowable for strict tempo. 

SPECIALTY CLASSES

SHRED: 12 pm

Movements can be viewed here.

30 Overhead Lunge Jump
20 Goblet Squat Pulses
30 Split Stance Chest Press
400m Run
20 Oblique Roll Out Complex
20 Half Kneeling Snatches
20 Burpee Rope Slams
400m Run
(x40 Min)

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 5 Clean Pulls @ 80-90%

Main Movement:
Work up to a 3RM Power Clean.

Strength:
4 Front Squats @ 50-80% (or 2 x 32×3 Tempo Squat)
10 Side Raises
(x4)

KETTLEBELL CORE: 5:30p

5/s Double KB SLRDL
10 Double KB Push Press
10 Double KB Bent Over Row
(x12m)

10 Cossack Squats
12/s Paloff Press
10/s Side Plank Leg Lift
8 MB Slam
100m Run
(x12m)

Partner Finisher:
15 OH KB Swing
Extended Plank
(x3)

Thursday

 

Today in 100 Words: We have mixed density circuits today where the goal is volume in a short amount of time. Every circuit should be at a just below maximal pace. We need to repeat intensity efforts today, so don’t burn out of gas in the first circuit.

DAILY CHALLENGE

Circuit A: 9’
7 Push Press @ 50%
7 BW Squats
7 V-Ups

Circuit B: 8’
6 Ring Dips
6 MB Slams
6/s Renegade Row
100m Row Sprint

Circuit C: 7’
5 Burpee Pull-Ups
2 Almost Hell Trots
3 Plank Walkouts

Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Circuit A  
PHASE 1 ROW TEST OPTION
Ring Dip  Elevated Bench Push-Up
Burpee Pull-Up  Band Assisted Pull-Ups

Advanced Development:
Push Press  Push Jerk
Ring Dips 
Hollow

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Clean Pulls @ 80-90%

Main Movement:
Work up to a 3RM Power Clean.

Strength:
4 Front Squats @ 50-80% (or 2 x 32×3 Tempo Squat)
10 Side Raises
(x4)

MUSCLE: 5:30p

First,
6 DB Bench Press
8 Barbell Rows
30″ Hollow Hold
3′ Rest
(x4)
Then,
8/sd KB Strict Press
8 Close Grip BB Bench
8  American Sit-ups
90″ Rest
(x3)
Last,
12 DB Curls
30″ rest
50 Mountain Climbers
30″ rest
12 Hammer Curls
30″ Rest
12 Spider Man Crunches
rest 30″
(x2)

SHRED: 6pm

Movements can be viewed here.

30 Overhead Lunge Jump
20 Goblet Squat Pulses
30 Split Stance Chest Press
400m Run
20 Oblique Roll Out Complex
20 Half Kneeling Snatches
20 Burpee Rope Slams
400m Run
(x40 Min)

Friday

 

Today in 100 Words: It helps to remember that first and foremost, jerks are a speed and power exercise. Not a strength exercise. Focus on drive with your legs, as that is where your power is going to come from. In your set-up, toe out slightly and ensure your knees track over the toes on the descent. This will help ensure you keep your weight in your midfoot when you descend, not your toes.

DAILY CHALLENGE

First, for Strength.
5 Push Jerk @ 50- 75%
4/s Pistol Squats
(x4)
—-
Then, for Muscle.
5/s BB Lunges
5/s KB Archer Rows
10 DB Floor Press
4/s MB Roll-Outs
150m Row
(xTR)

Intensity: Low

Alternative Tier 2 for Time:
100 OH KB Swings (53#/36#)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Press  DB Press or Behind the Neck Press
BB Lunges DB Lunges

Advanced Development:
Push Press 4×3 Split Jerk @ 80-85%

SPECIALTY CLASSES

SHRED: 6a, 12 pm

Movements can be viewed here.

6×5’/90”
Pistol Plyo Complex
3/s Twisted Lunges
10/s 1-Arm Mountain Climbers
10/s Banded Leg Drive
1 Heavy Hell Trot
100m Row Sprint

Saturday

2×15′ Circuits

A. 
6/s DB Snatch
20″ Hollow Hold
6 Chin Ups
3 Burpees
30″ Plank

B.
40m/s Rack Walk
10 RKB Swings
10 KB Curls
Run 150m
8 Push Ups
Run 150m

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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