Monday

Today in 100 Words: Aim for 5 – 7 sets within the first tier, and continue to make sure you take rest between sets. We are going a little lower on the reps today, so think about challenging yourself a bit more than the previous two weeks. Advanced athletes are going to build strength through volume today. Select a band where you can perform 100% of your max pull-ups, every set. For example, if you can perform 16 pull-ups, select a band that allows you to perform five sets of 16 pull-ups. This will help build your grip and your bar endurance.

DAILY CHALLENGE

First, for Strength.
6 Pull-Ups
3 Box Jumps
(x20 Min)

Then, for Conditioning.
5 Hang Power Snatch @ 50%
4/s Goblet Reverse Lunges
4 Pop Up MB Slams
100m Run Every Other
(x15 Min)
Intensity = High

Alternative Tier 2 for Time: “Triathlon”
500m Row
500m Run
20 Burpees

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-Ups   Ring Rows as Needed
Box Jumps → Squat Jumps

Advanced Development:
Pull-Ups  → 5 x 100% w/Band + Bar Beat Swings

SPECIALTY CLASSES

SHRED: 12p, 6:30p

30-20-10 Pyramid
Alternating Landmine Squat Press
Russian Twists (per side)
Banded High Knees
Pop-Ups
Elevated Kickbacks
300m Run/300m Row
(x30 Min)

FINISHER: 500 Mountain Climbers + 1 Burpee Every Rest

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
2 x 5 Snatch Pulls @ 75%
—-
Main Movement:
5 x 3 Snatch @ 75-85%

Strength EMOM: 10 min
3 x 4 High Bar Back Squats @ 70-80%

Tuesday

Different incline terrain at course routes at each locations, so there are two leader boards and comparative benchmarks to how you did.

CP “Triathlon”

  1. Ian Felicitas, 5:01
  2. Mark Niznik, 5:03
  3. Matt Mandel, 5:09
  4. Joe White, 5:13
  5. Chris Vanos, 5:22
  1. Ashley Francis, 5:55
  2. Mindy Mondoux, 6:09
  3. Deana Cimalore, 6:12
  4. Monica Dickerson, 6:23
  5. Andrea Grohovsky, 6:32

PB “Triathlon”

  1. Dean McArdle, 4:15
  2. Ben Romig, 4:28
  3. Connor Strong, 4:49
  4. Jonathan Race, 4:56
  5. Salvador Gochez, 5:01
  1. Kimberly Faimon, 4:54
  2. Heather Raferty, 5:35
  3. Jenn Ciofolo, 5:46
  4. Leah Kay, 5:48
  5. Sarah Crothers, 5:52

Today in 100 Words: Take your time in between your windmills and your pistols. This will be a hamstring-centric combination in Tier 1. Tier 2 will feature (2) max intensity density circuits with a partner where the idea is to accumulate as much volume in the time allotted as possible.

DAILY CHALLENGE

First, for 20 Minutes
5/s KB Windmills
5/s Pistol Squats
Rest 2’

Then, for Conditioning.
With a Partner.

A: Max Z-Press
B: 100m Run
(x7 Min)
–Rest 2’—
A: Max Combo Swings
B: 150m Row
(x7 Min)
Intensity = Max

PROGRAM DEVIATIONS

Phase 1 Progressions:
KB Windmills  Turkish Sit-Ups
Tier 1 Optional PHASE 1 KB SWING TEST 

Advanced Development:
None 

SPECIALTY CLASSES

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

2×20’
10/10 Landmine Lunge Complex
5/s High Plank Reach Through
10 Quick Feet + 1 Burpee (x3)
20 Banded Kickouts
4 Renegade Complex
100m Run

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Snatch Pulls @ 75%
—-
Main Movement:
5 x 3 Snatch @ 75-85%

Strength EMOM: 10 min
3 x 4 High Bar Back Squats @ 70-80%

MUSCLE: 6p

First,
5 Barbell Strict Press
2′ rest
5 Deadlifts
2′ rest
(x4)

Then,
8/S- 1-Arm KB Bench Press
45” rest
8-Bent-Over Row
45” rest
(x3)

Last,
12 DB Overhead Ext
30″ rest
21’s Curls
30″ rest
(x3)

Wednesday

Today in 100 Words: Continuing our progressions on front squats, on your bent over rear delt raises make sure to hinge and not to shrug the traps when you raise. Tier 2 will be a volume based approach where you should not be killing yourself on the pace.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
4 Front Squat @ 50-75%
8/s Bent Over Rear Delt Raise
(x4)

Then, for Conditioning.
20/10 Ring Rows
20/10 Floor Wipers
20/10 Push-Ups
200m Row/100m Run
(xTR)
Intensity = Moderate

Alternative Tier 2 for Time: “Mr. Brown”
15 Thrusters (95#/65#)
200m Run
(x4)

PROGRAM DEVIATIONS

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

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

SPECIALTY CLASSES

SHRED: 12 pm

6/s Standing Landmine Russian Twists
5/s Landmine RDL
5/s Landmine Rows
10/s High Plank Snakes
10 Rope Jumping Jacks
10 Side Lunging Waves
10/s 1-Leg Stagecoach Waves
5/s Diagonal Slams
200 Row
300m Run
(x40 Min)

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 5 High Pulls @ 50%

Main Movement:
Find a 3RM Clean

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

KETTLEBELL CORE: 5:30p

10 Rack Squat to Alternating Press
10 Grounded Alternating Rows
5 Double KB Cleans
20 Around The Worlds
(x15 Min)

4 Pause Pull Ups
10 Ring Triceps Extensions
6/s MB Hamstring Roll Out
6 Burpee w/ Plank Pull Through
150m Run
(x15 Min)

Finisher:
20:10 x 8
OH Swings
DB Jackknife

Thursday

Today in 100 Words: Today we go hard for 20 minutes in a barbell circuit. Make sure that you slow down when performing deadlifts, and you control every rep without being reckless.

DAILY CHALLENGE

For 20 Minutes.
6 Deadlifts at @50%ish
6 DB Hang Power Cleans
6 Wall Balls
100m Run
(x20 Min)

Extra Credit:
2x500m Run Relay
Partner performs Supine Rows while they wait to run.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts  KB Hinge Taps
DB Hang Power Cleans  DB Curl and Press

Advanced Development:
None  

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 High Pulls @ 50%

Main Movement:
Find a 3RM Clean

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

MUSCLE: 5:30p

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

Then,
10/S 1- Arm KB Strict Press
10 Chin-Ups
90″ Rest
(x3)

Last,
12/S DB Curls
30″ rest
12 Bent-Over Shoulders Raises
30″ rest
12 DB Tricep Ext from the floor
30″ Rest
(x3)

SHRED: 6pm

6/s Standing Landmine Russian Twists
5/s Landmine RDL
5/s Landmine Rows
10/s High Plank Snakes
10 Rope Jumping Jacks
10 Side Lunging Waves
10/s 1-Leg Stagecoach Waves
5/s Diagonal Slams
200 Row
300m Run
(x40 Min)

Friday

Today in 100 Words: Set up with your toes slightly turned out, hip width. When you dip, let the knees track over the toes and keep the weight in the midfoot. As much speed as you can create on the split and jerk, and make sure to finish the drive. Use those legs.

DAILY CHALLENGE

First, for Strength.
5 Push Jerk @ 50- 75%
12 RKB Swings
(x4)
—-
Then, for Conditioning.
5 HPC + PJ
20 Mountain Climbers
100m Run
(x12 Minutes)
Intensity: High

Alternative Tier 2 for Time: “Mr. Pink”
50/30 Pull-Ups
200m Run Every Break

PROGRAM DEVIATIONS

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

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

SPECIALTY CLASSES

SHRED: 6a, 12 pm

2×20’
10/10 Landmine Lunge Complex
5/s High Plank Reach Through
10 Quick Feet + 1 Burpee (x3)
20 Banded Kickouts
4 Renegade Complex
100m Run

Saturday

First, for 30 Minutes
5/5/5/5 Landmine Complex
8 Split Squat Wall Balls
12 Goblet Curls
5 Mountain Rows
40m Bear Crawl
350m Run

Then, Partner Finisher
A: 10 Burpees
B: Plank
(x3 Each)

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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