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: So that you can establish consistency, we will be repeating Week 1 rep protocol of 8 reps for All Level and 5 weighted for Advanced. Continue to focus on driving your knees to armpits on your box jumps to clear your feet and cue explosiveness. Tier 2 intensity will be dosed based on experience level. The more tolerant and able we are to go hard and sustain a near max pace, the harder and the shorter we will go, to get more density in less time and to challenge our threshold.

DAILY CHALLENGE

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

Then, for Conditioning.
7 Push Jerk @ 50%
8 Goblet Squat
5/s Around the World
100m Run Every Other
(x11 Min)
Intensity = Moderate

Finisher: 50 Goblet Squats + 6 Push-Ups every time you set the bell down (44#/26#)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-Ups   Ring Rows as Needed
Box Jumps → Squat Jumps
Tier 2 → 
Option to start it with Phase 1 Row Test, or perform alternate 20 minute circuit. 

Advanced Development:
Pull-Ups  → 5×5 Weighted + Bar Beat Swings

SPECIALTY CLASSES

SHRED: 12p, 6:30p

7 Min:
8 OH KB Swings
6 Sit-Ups
4 Plyo Skaters
—-
Rest 90”

25 Min:
6 Squat to Lunge
12 Weighted V-Ups
5/s Side Plank Glute Complex
10/s MB Russian Twists
150m Row
100m Run

Rest 90”

Finish: 500 OH Plate Flutter Kicks, 2 Burpees every time you rest.

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
2 x 5 Snatch Balance

Main Movement:
3 x Snatch Complex (Snatch + Hang Snatch + OHS)
(x5)
—-
Strength EMOM: 10 min
Odd: 8 High Bar Back Squats @ 50%
Even: 8 V-Ups

Tuesday

Today in 100 Words: Now that we have our feet wet with the windmill, begin to focus and feel where you struggle on the reps. Is it hamstring flexibility? Shoulder stability? Core strength? Try and assess where you are weak and focus on strengthening that aspect of your movement when you are performing it.

DAILY CHALLENGE

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

Then, for Conditioning.
12 Ring Rows
5/s DB Snatch
8/s Floor Wipers
80m Unilateral Sled Pull or 40m Farmer Shuffle (PB)
(xTR)
Intensity: Light

Alternate Tier 2 for Time: “Hell’s Bells”
15 OH KBS (53/35)
200m Run
(x6)

PROGRAM DEVIATIONS

Phase 1 Progressions:
KB Windmills  Turkish Sit-Ups
Bulgarian Split SquatsDB Lunges
Tier 2 Optional PHASE 1 KB SWING TEST or Alternate Circuit

Advanced Development:
Push-Ups  Add Weight

SPECIALTY CLASSES

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

With a Partner
Perform two rounds at each station each before moving on. Flow through A, B and C non stop for 30 Minutes. Rotate on A person.

A: 300m Run
B: Max Burpee Pull-Ups
(x2)

A: 200m Row
B: Max 5/s High Plank Reach Throughs
(x2)

A: 3 MB Slam Complex
B: Max Goblet Squat Cleans
(x2)

A: 5 Hell Trots
B: Max 10/s 1-Arm Mountain Climbers
(x2)

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Snatch Balance

Main Movement:
3 x Snatch Complex (Snatch + Hang Snatch + OHS)
(x5)
—-
Strength EMOM: 10 min
Odd: 8 High Bar Back Squats @ 50%
Even: 8 V-Ups

MUSCLE: 6p

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

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

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

Wednesday

Today in 100 Words: As you continue to establish a more challenging weight for yourself on your front squats, technique will become increasingly more important. Use Coach Brenna’s cue of letting your knees travel forward a bit more so that your torso can remain upright. That is the priority of balance for the front squat, as weight is distributed differently on the body than the back squat.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
5 Front Squats @ 50-75%
15 Side Raises
(x4)
—-
Then, for Conditioning.
Partner Workout. Rotate on A team member.
A: 200m Run/Row
B: H2H Swings/Plank
(x15 Min)
Intensity: Very High

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

Perform 7 Rounds of 20”/10” at each station before moving on. Rest 1’ between stations Perform 2 total rounds. Rest 3’ between rounds.

A: Twisted Lunges
B: 1-Arm Half Burpees
C: Banded Lunge Drives
D: 20 Quick Feet + 1 Pop-Up
E: Around the World 

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 5 Hip Cleans @ 50%

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

Strength:
5 Front Squats @ 50-75% (or 4 x 2 @ 80-90%)
15 Side Raises
(x4)

KETTLEBELL CORE: 5:30p

8 Tabata Sets of:
A. Offset Rack Squats
B. Flutter Kicks/Plank Kick Outs
C. 1-Arm Swings or Snatches
D. DB Push Press

Partner Finisher:
6 Chin Ups
Mtn Climbers
(x3)

150m Run
KB Curls
(x3)

Thursday

Hell’s Bell’s (Crown Point)

  1. Shane Dooley, 8:46
  2. Justin Hancy, 9:00
  3. Matt Mandel, 9:15
  4. Andrew Brock, 9:15
  5. Erik Stephenson, 9:39
  1. Rachel Gasior, 9:29
  2. Jackie Hade, 9:30
  3. Monica Dickerson, 9:55
  4. Brie Hancy, 9:55
  5. Lydia Mills, 10:07

Today in 100 Words: 10:1 format today with an emphasis on speed and pace. Make sure to rack all cleans, meaning your hips extend and the bar is on the deltoids on each rep. Focus on “toe’ing” out on your set up for the hang power clean as this will create a better descent down the leg.

DAILY CHALLENGE

Perform 10 Rounds
10:1 Hang Power Cleans @ 50%
5 Burpees
100m Run

Extra Credit:
3x300m You-Me Row Relays with a Partner

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans  Hang Muscle Cleans

Advanced Development:
Load  
60%
Burpees →
Burpee Chin-Ups

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Hip Cleans @ 50%

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

Strength:
5 Front Squats @ 50-75% (or 4 x 2 @ 80-90%)
15 Side Raises
(x4)

MUSCLE: 5:30p

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

Then,
8 DB Floor Press
45” Rest
8/S-Sumo Stance 1-Arm DB Row
45” rest
(x3)

Last,
12 Banded Press Downs
30″ rest
12 DB Side Raises
30″rest
12 KB Curls
30″ rest
(x3)

SHRED: 6pm

Perform 7 Rounds of 20”/10” at each station before moving on. Rest 1’ between stations Perform 2 total rounds. Rest 3’ between rounds.

A: Twisted Lunges
B: 1-Arm Half Burpees
C: Banded Lunge Drives
D: 20 Quick Feet + 1 Pop-Up
E: Around the World 

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 and get the head all the way through.

DAILY CHALLENGE

First, for Strength.
5 Push Jerk @ 50- 75%
4/s Pistol Squats
(x4)
—-
Then, for Conditioning.
5/s BB Lunges
10 Ring Dips
4/ Turkish Sit-Ups
6 MB Slams
(xTR)
Intensity: Low

Alternative Tier 2 for Time:
FTF 3/s Front Rack Reverse Lunge (95/65)
4/2 Pull-Ups
3 Burpees
(x10)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Press  DB Press or Behind the Neck Press
BB Lunges DB Lunges
Ring Dips 3×3″ Eccentric Push-Ups

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

SPECIALTY CLASSES

SHRED: 6a, 12 pm

With a Partner
Perform two rounds at each station each before moving on. Flow through A, B and C non stop for 30 Minutes. Rotate on A person.

A: 300m Run
B: Max Burpee Pull-Ups
(x2)

A: 200m Row
B: Max 5/s High Plank Reach Throughs
(x2)

A: 3 MB Slam Complex
B: Max Goblet Squat Cleans
(x2)

A: 5 Hell Trots
B: Max 10/s 1-Arm Mountain Climbers
(x2)

Saturday

Friday Tier 2

  1. Noah Cosby, 5:43
  2. Joe White, 5:51
  3. Than Merrill, 6:31
  4. Matt Mandel, 6:49
  5. Nate Correia, 7:16
  1. Natalie Leroux-Lindsay, 6:38
  2. Ashley Francis, 6:55
  3. Jeannette Williams, 7:11
  4. Leah Kay, 7:18
  5. Brie Hancy, 7:18

3 Partner workout: 12′ stations/90″ rest between each (rotate on A) 

A. 300m run
B.  Repeat 10 KB swings + 5″off
C. Repeat 10 Heavy Thrusters + 5 Burpees 

A. 80m Walking Lunge
B. Plank
C. 8/s DB snatches 

As a group:
(As fast as possible)
800m Run
30 Jump Squats
20 Push-Ups
50 Sit -Ups 

OPEN GYM: 9a – 12p @ PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10a – 12p @ CP

(Visited 2,494 times, 1 visits today)