Monday


Today in 100 Words: Focus on squeezing your lats hard at the top of each rep to execute the finish. Drive the knees to armpits on your box jumps. In Tier 2, we want a fast paced, but not at max threshold. If you’re doing “Mr. Purple”, you’ll partner up to help count reps.

DAILY CHALLENGE

First, for Strength.
8 Pull-Ups
5 Box Jumps
(x20 Min)

Then, for Conditioning.
5 RKBS + 5 Goblet Rev. Lunge + 5 OH KBS
10 Push-Ups
2” Hollow Complex (x5)
100m Run
(x15 Min)
Pace: High

Alternative Tier 2 for Time: “Mr. Purple”
10:1 HPC (135#/95#)
1:10 OTB Burpees

PROGRAM DEVIATIONS

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

Advanced Development:
Pull-Ups  → 5 x 8 Weighted

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 5’
3 Burpees
30 OH Flutter Kicks
12 BW Squats

–Rest 2’–

Then, for 25’
15 BB Lunge to Back Squat
5/s 1-Leg Jacknife
Rope Complex
20 Monster Walks
100m Run

–Rest 2’–

Partner Finisher: 8×20”/10”
A: Mountain Climbers
B: Squat Jumps

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
2 x 5 Drop Snatch

Main Movement:
8 x 1 Snatch Pull + Snatch at 80-90%

Strength EOMOM: 5 sets
2 High Bar Back Squats @ 80-90%

Tuesday

“Mr. Purple”

  1. Shannon Klotsko, 8:12
  2. Bri Cherry, 8:13
  3. Devon Millager, 9:27
  4. M.J. Kafkas, 9:46
  5. Corinne Ingham, 10:44
  1. John Blackburn, 6:28
  2. Kyle Atkinson, 6:42
  3. Than Merrill, 8:05
  4. Ben Romig, 8:17
  5. Matt Mandel, 8:23


Today in 100 Words: Big breath in at the top of each windmill and hold it until you return to the top, just like any other lift. Keep your eye contact with the bell and pretend like you’re flexing your tricep to keep the elbow locked out. Tier 2 will be a max pace for (2) 8-minute density circuits.

DAILY CHALLENGE

First, for Strength.
5/s KB Windmills
5/s Bulgarian Split Squats
(x5)

Then, for Conditioning.
6 Push Press @ 40-50%
5 Burpee MB Slams
3 Chin-Ups
100m Row
(2×8’)
Pace: Max

PROGRAM DEVIATIONS

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

Advanced Development:
Push Press  T&G PC + PP

SPECIALTY CLASSES

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

15 Minutes
5/s ½ Kneeling Landmine Press
20 Bus Drivers
10 MB Hamstring Curls
3/s 1-Arm Mountain Complex
100m Row Sprint

15 Minutes
10/s Standing Landmine Russian Twists
20 OH KB Swings
20 High Knees to 10 High Plank Kickouts (x3)
10/s DB Lawnmower Row
200m Run

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Drop Snatch

Main Movement:
8 x 1 Snatch Pull + Snatch at 80-90%

Strength EOMOM: 5 sets
2 High Bar Back Squats @ 80-90%

MUSCLE: 6p

First,
5 Barbell Bench Press
5 Barbell Rows
20″ Hollow Hold
3′ Rest
(x4)
—-
Then,
8 DB Strict Press
8 Chin-ups(Weighted for advanced)
90″ rest
(x3)

Last,
12 Barbell Curls
30″ rest
12 DB side raises
30″ rest
12 DB Tricep Ext from the Floor
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. Break up your reps as needed.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

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

Then, for Conditioning.
100 RKB Swings
100 Squat Jumps
100 Ring Rows
(BUAN)

800m Run to Finish

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
Tier 2  10 reps of each movement in a circuit for 15 minutes. 

Advanced Development:
Front Squats  4×2 Front Squat @ 80-90%
RKB Swing Weight 72#/53# 

SPECIALTY CLASSES

SHRED: 12 pm

12 Min.
60 Rope Waves
8 Wall Balls
5/s Renegade Row
40m Bear Crawl

12 Min
3/s Landmine Get-Ups
12 Push-Ups
12 Sit-Ups
100m Run

12 Min
200m Row
5 Burpees
200m Run

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 3 Clean Pulls @ 100%

Main Movement:
5 x 2 Clean @ 80-90%

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

KETTLEBELL CORE: 5:30p

5/s Double KB SLRDL
5 Push Press
5 Walking Rack Lunge
5/s KB Renegade Row
5 Walking Lunge
(x14 Min)

6/s Banded 1/2 Kneeling Chops
8/s Rev Lunge to Lunge Jump
40 Bicycle Crunches
10 DB French Press
20m DB Heartbeat Walk
20m OH DB Carry
(x14 Min)

Finisher:
20:10×9
KB Flutter Kicks
Plank Drops
KB Curls

Thursday

Today in 100 Words: There are (3) fast-paced, high pace density circuits of 8-minutes each. Go hard, move quickly, and make it through as many rounds as possible.

DAILY CHALLENGE

3×8’ Density Circuits
8 Hang Power Cleans @ 40%
5/s Alternating DB Sumo Row
20” Plank
100m Run/Row

Extra Credit:
3x300m Partner Row Relay
Partner holds planks for as long as possible during row.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans  8 DB Curl and Press
Finisher  → **Optional Phase 1 Row Test **

Advanced Development:
Work  Should get a noticeable greater amount of work completed. 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 3 Clean Pulls @ 100%

Main Movement:
5 x 2 Clean @ 80-90%

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

12 Min.
60 Rope Waves
8 Wall Balls
5/s Renegade Row
40m Bear Crawl

12 Min
3/s Landmine Get-Ups
12 Push-Ups
12 Sit-Ups
100m Run

12 Min
200m Row
5 Burpees
200m Run

Friday

Olympic Weightlifting San Diego

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 the legs.

DAILY CHALLENGE

First, for Strength.
5 Push Jerk @ 50- 75%
12 RKB Swings
(x4)
—-
Then, for Conditioning.
5/s BB Lunges
10 Ring Dips
5 Knees to Elbows
5/s Renegade Rows
(xTR)
Intensity: Moderate

Alternative Tier 2 for Time:
Run 1 Mile at CP, or Run the KOTH course at PB

PROGRAM DEVIATIONS

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

Advanced Development:
Push Jerk 4×2 Split Jerk @ 80-90%

SPECIALTY CLASSES

SHRED: 6a, 12 pm

15 Minutes
5/s ½ Kneeling Landmine Press
20 Bus Drivers
10 MB Hamstring Curls
3/s 1-Arm Mountain Complex
100m Row Sprint

15 Minutes
10/s Standing Landmine Russian Twists
20 OH KB Swings
20 High Knees to 10 High Plank Kickouts (x3)
10/s DB Lawnmower Row
200m Run

Saturday

Don’t forget! Tomorrow, we have a Free Community Workout, 9 am @ P360 Pacific Beach. Come get a Sunday morning workout in, or bring a friend, or spread the word to someone who has always wanted to check us out. Come be a part of Sunday class.

Coach Matt will be doing a Deck of Cards workout!

OPEN GYM: 9a – 12p @ PB

Sunday

Don’t forget! Today, we have a Free Community Workout, 9 am @ P360 Pacific Beach. Come get a Sunday morning workout in, or bring a friend, or spread the word to someone who has always wanted to check us out. Come be a part of Sunday class.

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10a – 12p @ CP

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