This Week
From the Blog
Here’s what was published last week in case you missed it.
The Benefits of Landmine Training
What is Structure? Why Bodybuilders and Yogis Are the Most Prepared
Yoga: What, Why, and When
Coach’s Lab: RDL Balance and Footwork
Last Week Timed Challenge Results:
“Mr. Purple“
Women:
Viv Booth 6:17
Corinne Ingham 8:27
Natalie Leroux 10:00
Brooke Besche 10:03
Heather Rafferty 10:08
Men:
Jack Bernstein 4:55
Noah Cosby 5:13
Dave Eaton 7:17
Anthony Harris 7:30
Sam Epsteen 8:06
Monday
DAILY CHALLENGE
First, for Strength.
5 Back Squat @ 50-75%
8 DB Leaning Rows
(x4)
—
Then, for Conditioning.
10-8-6-4-2
FTF Push Press
RKB Swing
Renegade Row
80m Uneven Farmer Walk
PROGRAM DEVIATIONS
Phase 1 Progressions:
Back Squats → Phase 1 Goblet Squat Test* OR 10 Goblet Squats
Push Press → DBs
Advanced Development:
Back Squats → 4×3 @85%
SPECIALTY CLASSES
SHRED: 12pm, 6:30pm
First, for 10 Minutes.
5 Goblet Squats
5 V-Ups
5 Push-Ups
5 Bicycle Crunches
—
Then, for 12 Minutes
200m Row
6 Hell Trots
150m Run
—
Then, for 8 Minutes w/ a Partner
A: 100m Run
B: Plank
Tuesday
DAILY CHALLENGE
First, for Structure (20min Cap)
8 Pull-ups
3 Broad Jumps
3×10” on/10” off Hollow Hold
(x4)
—
Then, For Conditioning.
8/s ½ Kneeling 1-Arm Rope Slams
6 Wall Balls
150m Row
100m Run
(x12 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Pull-ups → Ring Rows as needed
Broad Jumps → 8 Squat Jumps
Advanced Development:
Pull-ups → 5 weighted
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
3×8’ Density Circuits
A / B / C Rope Movement
3/s Goblet Curtsy Lunge
2 Power Burpees
20 High Knees
6 DB Thrusters
100m Row Sprint
To Finish w/ a Partner:
100 – 200 – 300m Pyramid
MUSCLE: 6p
First,
5 Bench Press
5 Barbell Row
3’ rest
(x4)
—
Then,
5 Strict Press
5 Chin- Ups
3’rest
(x4)
—
Last,
3×12 DB Supine Tricep Ext
Wednesday
Restorative Yoga 8 pm – CP

DAILY CHALLENGE
First, for Structure.
5/s Split Stance Press
5/s Bulgarian Split Squats
10 Bent Over Barbell Row
(x4)
—
Then, for Conditioning.
w/ a Partner.
A: KB Complex
B: 200m Run
(x14 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 2 →*Phase 1 Row Test Option*
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
2 x 3 Clean Pulls @ 30%
—
Main Movement:
5 x 2+1 Clean & Jerks 75-90%
—
Strength:
3 x 4 Front Squats @ 80%
SHRED: 12 pm
Every 2 Minutes.
Rotate between A superset and B superset every two minutes. 10 total rounds. 30” rest between rounds.
A1: 5 Goblet Squat Cleans
A2: 100m Run
–Rest 30” between Rounds Each Time–
B1: 3/s DB Snatch
B2: 5/s Plyo Skaters
(x10)
—
To Finish:
½ Bridge Run
KETTLEBELL CORE: 5:30p
Line Drills
(x10 min)
—
5/s Bul Split Squat Pass Through
8 OH Swings
5/s Hollow Floor Press
8 RKB Swings
(x10 min)
—
10/s Plank Band Row
6 MB Burpee Slam
20m/s Waiter Walk
150m Run
(x10 min)
Thursday

DAILY CHALLENGE
First, for Strength.
4 Hang Clean or Snatch @60-75%
8 Seated Band Pulldowns
(x4)
—
Then, for Conditioning.
1 Hang Complex @ 50-60%
5 Lateral Bar Hops
5 Knees to Chest
100m Run
(x15 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Cleans/Snatches→ Muscle Version
Hang Complex→ Unloaded BB Thrusters
Advanced Development:
Tier 2 →2R Full Snatches or Cleans @85%
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
2 x 3 Clean Pulls @ 30%
—
Main Movement:
5 x 2+1 Clean & Jerks 75-90%
—
Strength:
3 x 4 Front Squats @ 80%
MUSCLE: 5:30p
4×5 Deadlifts @82.5%
4×5 Front Squats @82.5%
4×5/S Bulgarian Split Squats
SHRED: 6pm
Every 2 Minutes.
Rotate between A superset and B superset every two minutes. 10 total rounds. 30” rest between rounds.
A1: 5 Goblet Squat Cleans
A2: 100m Run
–Rest 30” between Rounds Each Time–
B1: 3/s DB Snatch
B2: 5/s Plyo Skaters
(x10)
—
To Finish:
½ Bridge Run
Friday
DAILY CHALLENGE
Every 2:30
5 Double KB Front Squat
3/s Renegade Row
(x7)
—
Then, for Conditioning.
w/ a Partner. Match your initial time each round.
A: 300m Run
B: Rest
(x4)
SPECIALTY CLASSES
SHRED: 6a, 12 pm
3×8’ Density Circuits
A / B / C Coach’s Call Rope Movement
3/s Goblet Curtsy Lunge
2 Power Burpees
20 High Knees
6 DB Thrusters
100m Row Sprint
To Finish w/ a Partner:
100 – 200 – 300m Pyramid
Saturday
DAILY CHALLENGE:
30 min partner AMRAP:
A. 10 Burpess/rest
B : 5/S DB Snatches/rest
C: 200m Row/rest
D: 8 MB slams/rest
E: 15 RKB Swings/rest
F: 40″ Plank/rest
G: 8/S Renegade Row/rest
H: 100M Run/rest
OPEN GYM: 9a – 12p @ PB
Sunday
Vinyasa Yoga: 9 am @ Crown Point
Open Gym: 10a – 12p @ Crown Point
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