Monday

Daily News and Notes:

Today in 100 Words: Continue to focus on your front rack position, hands outside of the shoulders and the elbows up. The core is paramount here, so big breathe into the belly up to and hold. On your reverse fly, make sure to bend the knees very little and the hips very much (hinge). Curtsy lunges are an excellent movement that takes the hip through multiple planes. Don’t go too heavy on these, we’re not trying to torch the legs in Tier 2, just get some varied movement.

 

DAILY CHALLENGE

First, for Strength.
5 Front Squats @50-75%
8 Bent Over Prone Grip Reverse Fly
(x4)

Then, for Conditioning.
2-4-6-8-10-8-6-4-2 (total reps)
Light Goblet Curtsy Lunge
MB Russian Twists
Half Kneeling KB Press
200m Run Every Other
(@ Moderate Pace)

Alternate Tier 2 for Time: “Mr Red”
5 T&G Power Clean (135/95)

100m Row
(x10)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Squat  PHASE 1 Goblet Squat Test, OR
12 Goblet Squat
(x6)
Tier 2  5 Reps for All Movements, (x15 Min)

Advanced Development:
Front Squat  3 x 30×2 Tempo Front Squats. 4 sets @ max weight allowable for strict temp.

SPECIALTY CLASSES

SHRED: 12p, 6:30p

30-25-20-15-10-5 (in Total Reps)
Hand to Hand Swings
BW Side Lunges
Rope Slams
KB Pass Throughs
Floor Wipers
400m Run

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
3 x 5 Clean High Pulls
3 x 5 Jerk Balance

Main Movements:
2 C&J Complex: 1 Clean + 1 Push Jerk + 1 Touch & Go Split Jerk
(x5)

Olympic Circuit:
5 Pull-ups
5 Squat Jumps
20 Cal Row Sprint
<1 min REST>
(x5)

Tuesday

Daily News and Notes:

**5:30 pm at P360 PB will be a Daily Challenge class.

Men’s “Mr. Red”

  1. John Blackburn, 8:08
  2. Noah Cosby, 8:29
  3. Kyle Atkinson, 8:49
  4. Ben Romig, 9:09
  5. Matt Tansey, 9:11
  6. Jonathan Race, 9:22
  7. Dusty Teves, 9:31
  8. Conor Coleman, 9:34
  9. Sam Epsteen, 9:47
  10. Anthony Harris, 9:51

Women’s “Mr. Red”

  1. Viv Smith, 9:00
  2. Julianne Russell, 9:26
  3. Bri Cherry, 9:44
  4. Corinne Ingham, 11:06
  5. Meg Powers, 11:35
  6. Brenna Bandy, 12:05
  7. Jackie Hade, 12:31
  8. Erica Fricke, 14:37
  9. Rachael Hess, 14:07
  10. Jenn Ciofolo, 15:42

Today in 100 Words: Focus on fast feet in your hang snatch. If the feet are fast, the rest of the body will follow. Make sure you establish a big hip hinge on your barbell rows. The knees should barely be bent and the hips should be at near full flexion in your set-up. If you cannot establish this position, do not force it. You will be better served in staggered stance lawnmower rows until your kinesthetic awareness improves.

 

DAILY CHALLENGE

First, for Strength.
5 Hang Snatch @ 50-75%
20”/sd High Side Plank
(x4)

Then, for Conditioning.
6 Barbell Rows
12 RKB Swings
20 OH Flutter Kicks
8 DB Side Raises
150m Row
(x15 Min)
Pace: Hard

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatch  DB Muscle Snatch
Barbell Rows 8/s Lawnmower

Advanced Development:
Hang Snatch 5×1 Snatch Complex (HPS + HS + OHS)
RKB Swings Hand-to-Hand Swings

SPECIALTY CLASSES

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

For 1 Minute: Alternating 1-Arm ½ Burpees
–Rest 90”
For 2 Minutes: 5 OH KBS + 10 High Plank Kickout
–Rest 90”
For 3 Minutes: 6 Goblet Squats + 10 Lateral Hop Over KB + 5 Push-Ups
–Rest 90”
For 4 Minutes: 100m Row + 100m Run
–Rest 90”
For 5 Minutes: 5/s Plyo Lunge Ups + 5/s KB Archer Rows + 6 DB Thrusters
–Rest 90”, then start again.

Perform 2 Rounds.

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 Clean High Pulls
3 x 5 Jerk Balance

Main Movements:
2 C&J Complex: 1 Clean + 1 Push Jerk + 1 Touch & Go Split Jerk
(x5)

Olympic Circuit:
5 Pull-ups
5 Squat Jumps
20 Cal Row Sprint
<1 min REST>
(x5)

MUSCLE: 6p

First,
4 Barbell Bench Press
6 Barbell Pendlay Rows
3′ rest(start rest from the end of the Bench Press)
(x4)
Then,
10 DB Strict Press
8 Chin ups
90″ Rest
(x3)
Last,
DB 21’s 7-7-7
30″ rest
15 Banded Press Downs(Elbows locked-Tricep focus)
30″ rest
15 Bent-Over Side Raises (Focus- Rear Delt)
30″ rest
(x3)

Wednesday

Daily News and Notes:

Today in 100 Words:

Continuing to dose intensity on the higher end of things. Today, we will extend the duration, throttle back intensity just a bit and focus more on the aerobic system. Just because it is “aerobic” does not mean it can’t also be intense. We need the aerobic system in fitness, it helps us get better at buffering acid and hydrogen that fatigues us in workouts, even in shorter durations.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

Partner Workout @ Max Pace

12 Minutes
A: 200m Row
B: Plank Rotations

12 Minutes
A: 200m Run
B: Renegade Complex

To Finish
A: 300m Sprint
B: Recover
(x3 Each)

PROGRAM DEVIATIONS

Phase 1 Progressions:
None 

Advanced Development:
None

SPECIALTY CLASSES

SHRED: 12 pm

15 Hell Trots
300m Run
15/s DB Snatch
300m Row
15/s Humblers
300m Run
15 Plyo Complex
300m Row
15 Broad Jumps
200m Run
15 Burpee Pull-Ups
200m Row
(x40 Minutes)

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 5 Snatch-Grip BTN Press
3 x 3 Snatch Balance

Main Movement:
EMOM: 12 minutes
1 Snatch @ 85%

Max Pace Deck of Cards
Hearts – 5 Burpee Pull-Ups
Diamonds – 8 DB Thrusters
Spades – 100m Row
Clubs – 45” Farmer’s Hold
(x12 min)

KETTLEBELL CORE: 5:30p

5/s Snatch to Overhead Lunge
12 Plank Pull Through
6 Plyo KB Deadlift
12 Goblet Squat Curl
(x12 Min)

10 Gorilla Push Ups
4 Typewriter Pull Ups
10 V Ups
10 Lying Triceps Extensions
100m Run
(x12 Min)

Finisher: 8 Min Abs
20:10 x 4
Skullers
Hip Drops
Ab Hops

Thursday

Daily News and Notes:

Today in 100 Words: Push through the floor on your deadlifts, don’t yank with the upper body. Challenge yourself a bit more on your pull-ups today in the cluster format. Overall, move pretty slow and steady on this one and get good muscle endurance work in. Focus on the skill development.

 

DAILY CHALLENGE

First, for Strength.
4 Deadlifts @50-75%
10 Seated Band Pulldowns
(x4)
Alt Movement: BB Split Squats

Then, for Muscle Endurance.
5/s DB Step-Ups
8 Ring Dips
4/4 Pull-Up Cluster
Plyo Lunge Ladder
(xTime Remaining)
Pace: Easy to Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlift 
PHASE 1 SWING TEST, OR
Alternative Tier 1
Ring Dips  3×3″ Eccentric Push-Ups

Advanced Development:
Deadlifts  4×3 @ 80% or 5-10# increase
Ring Dips
31×1 Tempo Dips

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Snatch-Grip BTN Press
3 x 3 Snatch Balance

Main Movement:
EMOM: 12 minutes
1 Snatch @ 85%

Max Pace Deck of Cards
Hearts – 5 Burpee Pull-Ups
Diamonds – 8 DB Thrusters
Spades – 100m Row
Clubs – 45” Farmer’s Hold
(x12 min)

MUSCLE: 5:30p

First,
4 Barbell Strict Press
6 Pull-ups
3′ rest
(x4)

Then,
10 DB Bench Press
8 Barbell Rows
90″ rest
(x3)

Last,
15 Close-Grip Bench Press
30″ rest
15 Barbell Curls
30″rest
15 DB Front Raises
30″ rest
(x3)

SHRED: 6pm

15 Hell Trots
300m Run
15/s DB Snatch
300m Row
15/s Humblers
300m Run
15 Plyo Complex
300m Row
15 Broad Jumps
200m Run
15 Burpee Pull-Ups
200m Row
(x40 Minutes)

Friday

Daily New and Notes:

Today in 100 Words: A “traditional” 4×4 Hang Power Clean day, however, you will perform an explosive split or push jerk after the last rep of each set. The idea that under fatigue, you will need to have high focus on length of the split and speed of execution.

DAILY CHALLENGE

First, for Strength.
4 Hang Power Cleans + 1 Split Jerk @ 50-75%
5/s Turkish Sit-Ups
(x4)

Then,
2/s Turkish Get-Ups
12 Ring Rows
80m Farmer Walk
100m Sprint
60” Recovery
(xTime Remaining)
Pace: Easy to Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 5 Hang Muscle Clean + 5 Push Press
TGU 5/s Half Kneeling Press

Advanced Development:
Tier 1 5×2 Clean & Jerk @ 80%

SPECIALTY CLASSES

SHRED: 6a, 12 pm

For 1 Minute: Alternating 1-Arm ½ Burpees
–Rest 90”
For 2 Minutes: 5 OH KBS + 10 High Plank Kickout
–Rest 90”
For 3 Minutes: 6 Goblet Squats + 10 Lateral Hop Over KB + 5 Push-Ups
–Rest 90”
For 4 Minutes: 100m Row + 100m Run
–Rest 90”
For 5 Minutes: 5/s Plyo Lunge Ups + 5/s KB Archer Rows + 6 DB Thrusters
–Rest 90”, then start again.

Perform 2 Rounds.

Saturday

Daily New and Notes:

 

First,
30″/15″ Work:Rest
Plate Hops
Burpees
Plank
Wall Balls
(x5)
Rest 2′
—-
Then,
800M Run
Finisher,
500M Row
60 OH KB Swings
40 MB Slams
15 Hell Trots

OPEN GYM: 9a – 12p

Sunday

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Vinyasa Yoga: 9a

Open Gym: 10a – 12p

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