Monday

Daily News and Notes:

**LABOR DAY WEEKEND HOURS

  • Saturday – Regular Hours
  • Sunday – Closed
  • Monday – Closed

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THINGS TO THINK ABOUT IN THE HOLLOW POSITION: Always point the toes forward, and always have the feet together. In everything that we do in the hollow position across all movements.

THINGS TO THINK ABOUT IN RDL: Descend by hinging at the hips, not bending over at the chest.

IF YOU ARE IN PHASE 1: Do not outkick your coverage on deadlifts. Learn this movement extremely slowly and progressively.

DAILY CHALLENGE

“Jameson”
Format: 2-Tier

First, for Strength Development.
5×3 Deadlift @ 70-85%
15” Hollow Holds

Then, in a Circuit.
6 Pull-Ups
5/s DB RDL
10 Ring Dips
10 American Sit-Ups
100m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Deadlifts KB Hinge Taps
Ring Dips Negative Push-Ups
American Sit-Ups Sit-Ups

Advanced Development: (~2+ Years)
Deadlifts 5×10 Hypertrophy Option @ 60%
Dips & Pull-Ups Hollow Position

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main Movements:
5 x 2 C&J Complex   → Level 1 BB Club+
5 x 3 Clean and Jerk @ 50% → All others      

Finisher:
½ Max Pull-ups
10 V-Ups
(x5)

 

Tuesday

Daily News and Notes:

11951503_10153616104867953_1665939951120699553_oTHINGS TO THINK ABOUT IN THE SNATCH: Pull the barbell or dumbbell up, don’t swing it out.

IF YOU ARE IN PHASE 1: Focus on the vertical pull of the dumbbell as this pattern is a precursor to all weightlifting bar path.

DAILY CHALLENGE

“Maker’s Mark”
Format: 2-Tier

First, for Strength.
3/s T&G DB Snatch
10” Hollow High Plank
10 Ring Rows
(x5)

Then, 12 Min. EMOM
Even: 10 Chevron Pushups
Odd: 8/s Renegade Rows

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
T&G DB Snatch DB Muscle Snatch

Advanced Development: (~2+ Years)
T&G DB Snatch 5 Hip Snatch
Ring Rows →
Ring Row Transition to Muscle Up

SPECIALTY CLASSES

Shred
7 am (CP)
4:30p, 5:30p, 6:30p (PB)

Core Focus Today

First,
60 OH Flutter Kicks
10/s Side Crunch
20” Extended Plank
5 Mountain Complex
(x12 Minutes)

Then,
5/s Floor Wipers
12 V-Ups
20 Lunge Jumps
200m Row
200m Run
(x20 Minutes)

Barbell
12 pm (PB)

Main Movements:
5 x 2 C&J Complex   → Level 1 BB Club+
5 x 3 Clean and Jerk @ 50% → All others      

Finisher:
½ Max Pull-ups
10 V-Ups
(x5)

Muscle
6 pm (CP)

First, in 10 Minutes.
3×5/s Barbell Lunges

Then, for Time Remaining.
TF Bench Press
TF Seated DB Press
TF Goblet Curls
80m Farmer Walk

Wednesday

Daily News and Notes:

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THINGS TO THINK ABOUT IN THE BACK SQUAT: When coming up out of the hole, push back against the barbell. Especially true if you squat in the low bar position.

THINGS TO THINK ABOUT IN HANDSTAND PROGRESSION: The less your upper body moves, the better. Remember, tension is kept when legs are pulled together. You have lots of practice with this on planks (if you have been doing them correctly!)…Second, press into the floor as hard as you can.

IF YOU ARE IN PHASE 1: Keep your forearms vertical on the goblet squats.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Bulleit”
Format: 2-Tier

First, for Strength.
5×3 Back Squat @ 70-85%
Handstand Progressions

Then, for Work Capacity.
10 FTF Push Jerk
10 RKB Swings
5 FTF Push Jerk
5 RKB Swings
200m Run
(x5)

PROGRAM DEVIATIONS

Phase 1 Modifications
Back Squat
Goblet Squat
Handstand Seated DB Press
Tier 2 Push Jerk DB Push Jerk

Advanced Progressions
Back Squat 5×10 Hypertrophy Option @ 60%
Tier 2  For Time
(95#/65#) FTF Push Jerk
(72#/53#) RKB Swings

SPECIALTY CLASSES

Barbell
6 pm (PB)

Main Movements:
2 x 3 Hang Power Snatch @ 50%

5 x 3 Snatch @ 80%  → Level 1 BB Club+
5 x 5 Hang Snatch @ 50-75%  → All others

Finisher:
3 x 3 Overhead Squat @ 50-75%

Kettlebell Core
5:30p – PB

A:
5/s Turkish Sit-Ups
5/s Bottoms Up 1-Arm Thruster
5/s Bent Pendulums
10 Hollow Rocks
100m Run
(x15 Min)

B:
3/s Windmills
5 Hollow Pull-Ups
30″ Plank Walkouts
60 OH DB Flutter Kicks
200m Row
(x15 Min)

Thursday

Daily News and Notes:

“Bulleit” Times

Men:

  1. Noah Cosby, 8:38
  2. Joe Schwarnweber, 10:10
  3. Matt Dykes, 10:50
  4. Chris Lynch, 11:46
  5. Sam Epsteen, 11:47

Women:

  1. Viv Smith, 9:48
  2. Marisa Elbers, 10:53
  3. Anna Hollenhorst, 12:11
  4. Natasha Keitges, 12:57
  5. Darian Kimball, 13:43

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THINGS TO THINK ABOUT IN HANG POWER CLEAN: Because we are catching above parallel (hence, power position) it is important you focus on a big drive from your legs to generate enough upward power to catch the bar high. Your upper body has the levers that hold the barbell, but the force generated through your legs.

IF YOU ARE IN PHASE 1: Focus on pulling the bar straight up your body in scarecrow position.

DAILY CHALLENGE

“Knob Creek”
Format: EMOM + Circuit

First, in a 10 Min. EMOM
5 Hang Power Cleans @ 50%

Then,
200m Row
40m Bear Crawl
(x6)

PROGRAM DEVIATIONS

Phase 1 Modifications:
Hang Power Cleans Hang Muscle Cleans

Advanced Progressions:
Hang Power Cleans → Split Jerk on reps 4, 5
200m Row (Split Goals: 1:55/1:40)

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

In a running 10 minute clock.
Min 0 & 5: Tuck Ups
Min 1 & 6: Russian Twist
Min 2 & 7: Leg Levers → Mod: Reverse Crunch
Min 3 & 8: Bent Knee Pendulums
Min 4 & 9: Ab Band Pulldowns

Then,
10 Plate GTO
10 Mountain Rows
15” OH Hollow Plate Holds
(Perform the above circuit twice before running)
300m Run
(x25 Minutes)

Barbell
12 pm (PB)

Main Movements:
2 x 3 Hang Power Snatch @ 50%

5 x 3 Snatch @ 80%  → Level 1 BB Club+
5 x 5 Hang Snatch @ 50-75%  → All others

Finisher:
3 x 3 Overhead Squat @ 50-75%

Muscle
5:30 – PB

First, in 10 Minutes.
3x80m Farmer Walk

Then, for Time Remaining.
12/s DB Bench Rows
10 Deadlift @ 50%
12 Leaning Side Delt Raise

Friday

Daily New and Notes:

“Knob Creek” Row Splits

Men

  1. Jeremy Schneider, 1:22
  2. Conor Wilkes, 1:22
  3. Neil Sipress, 1:24
  4. Mike Jansen, 1:26
  5. Sam Epsteen, 1:26
  6. Andrew Brock, 1:28
  7. Bryan Pritz, 1:29
  8. Rich Michal, 1:29
  9. Jon Kropp, 1:29
  10. Chris Lynch, 1:30

Women

  1. Bri Cherry, 1:35
  2. Erica Fricke, 1:41
  3. Amy Beaver, 1:43
  4. Kelly Kehm, 1:44
  5. Katie Nivison, 1:45
  6. M.J. Kafkas, 1:47
  7. Marissa Dubolino, 1:47
  8. Natasha Keitges, 1:48
  9. Megan Erickson, 1:48
  10. 2 Tied @ 1:49

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THINGS TO THINK ABOUT ON PISTOLS: Always keep your weight over your midfoot, regardless of what progression you are on. Always focus on controlling the eccentric portion of the movement above all else.

IF YOU ARE IN PHASE 1: Don’t limit yourself to what you can do on pistols. You may surprise yourself!

DAILY CHALLENGE

“Jack Daniels”
Format: 2-Tier

First, for Gymnastic Skill Work.
15 Min. Pistol Practice

Then, Quickly.
21-15-9 Thrusters
300m Run

PROGRAM DEVIATIONS

Beginner Modifications:
Pistol Progressions → Bench Tap & Go
Thrusters → DBs

Advanced Progressions:
Pistol Progressions Full Pistols
Tier 2 → FOR TIME
(95#/65#) Thrusters

SPECIALTY CLASSES

Shred
6a (PB)

You and Your Pet Rock.
Carry a light bumper with you everywhere.
30m OH Walking Lunge
20 Bus Drivers
20 OH Press
15 Goblet Squats
200m Row
200m Run
(x30 Min)

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

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DAILY CHALLENGE

“Wild Turkey”
Format: 3-Tier

First, 10′ EMOM:
3/s DB Snatches

6 Pushups

Then,
20 Hell Trots
Every time you drop the weight, 100m run
Finisher:
800M Run

OPEN GYM: 9a-12p @ PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

We will be closed on Sunday and Monday for Labor Day Weekend. Staff are people, too 🙂

Open Gym: 

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