This Month
There is no Yoga this Sunday.
January Cycle
Monday – Snatches
Tuesday – Varied
Wednesday – Varied
Thursday – Back Squats
Friday – Varied
Be sure to check out all of the daily posts this week for 2018 updates, news, and fun things that lie ahead.
-Julianne
Monday
**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).
PSC
First, for Strength.
4 Hang Power Snatch @60-80%
10 Hollow Body Rocks
(x4)
Perform 1 set every 3 minutes for 15 minutes.
—
Then, for Conditioning.
Perform (2) 8’ Density Circuits.
A.
5 DB RDL
5 Lateral Plate Burpees
10 Calorie Row
80m Run
–Rest 3’–
B.
1 KB Complex
100m Run
PROGRAM DEVIATIONS
Phase 1 Progressions:
Hang Snatches → 5/s DB Muscle Snatch
Tier 2 → Optional ROW Test in place of the 1st circuit.
Advanced Progressions:
Hang Snatches → 2 Full @85%
SPECIALTY CLASSES
SHRED: 12p, 6:30p
First, for 7”
8 High Knees
6 Prisoner Squat Jumps
6 V-Ups
4 Push-Ups
Then, for 18”
6 Lateral Burpee Box Jumps
2 Hell Trots
4/s ½ Kneeling Sword Snatch
3/s Cossack Squats
6 Wall Balls
150m Run
Then, for 6” w/ a Partner
A: 10 Burpees
B: Max High Plank Kick-Outs / Max KB Around the World
Tuesday
**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).

PSC
First, for Strength.
5/s FTF Front Rack Forward Lunges
10 Side Raises
Max Banded Hollow Hold
(x4)
Perform 1 set every 4 minutes for 16 minutes.
—
Then, for Conditioning.
Complete w/ a pal.
A: 200m Run
B: Rotate Each Round Performing Max Reps of:
-Chin-Ups
-Plyo Skaters
-Farmer Hold w/ Internal Bias
-OH KB Swing
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 →**OPTIONAL GOBLET SQUAT TEST**62#/44# (new weight requirements) -OR- 5/s DB Lunges
Tier 2 → Russian Swings or Hinge Taps
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
2 x 12” Circuits
8 Rope Jacks
6 Rotational KB Deadlifts
4/s Split Stance Curl & Press
4 Burpees
6 Goblet Squat Cleans
150m Run
—-
1 Broad Jump + 10 Rope Waves (x2)
8 Hand to Hand RKB Swings
6 Plate GTOs
Push up + Renegade Row L/R (x3)
6 Power 180s
150m Run
—-
Then,
200m Partner Sprint Rotation
(x4)
MUSCLE: 6p
3×9 Front Squats @67.5% (RPE=6-8)
3×9 Deadlifts @67.5% (RPE=6-8)
3×9/s Front rack DB Side Lunges
3×13 Standing KB Calf Raises (RPE= 7-9)
Wednesday
**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).
Restorative Yoga
8 pm – CP
PSC
Complete as fast as possible while prioritizing technique over time.
500m Run
50 Barbell Rows w/ UH Grip
50 Squat Jumps
50 Pull-Ups
50 High Plank DB Pull Through
500m Run
PROGRAM DEVIATIONS
Phase 1 Progressions: Only perform sets of 10 of each movement. Use an Unloaded BB for rows, and Ring Rows as needed for Pull-ups.
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Primary Lift:
4 x 2 (1+1) Power Clean + Power Jerk
—-
Secondary Lift:
3 x 3 Clean Pulls @ 90%
—-
Then, for strength:
4 x 3 Overhead Squat
SHRED: 12 pm
10:1
Rope Rainbows
DB Sumo Squat
DB Snatch
Push-Ups
Bench Hop Overs
Rotational Sit-Ups
150m Run
KETTLEBELL CORE: 5:30p
KB Skills
3/s ½ Kneeling Bottoms Up Press and Stand
4/s 1-Arm Swing + ½ Figure 8
-1’ Rest-
(x12′)
For 10′
A:
2/s ½ kneeling clean>press>2 side taps
3/s 1-Arm KB Bent Over Row
10 Scissor Kicks
100m Run
B:
3/s KB Halo + Squat
10 High Plank Kick Outs
4 Alternating MB Slams
4 Hollow Rocks
100m Run
To Finish w/ a Partner
A: 10 Burpees
B: MB Plank
(x3)
Thursday
**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).
PSC
First, for Strength.
5 Back Squat @ 60-80%
5/s DB Sumo Rows
(x4)
Complete 1 set every 4 minutes for 16 minutes.
—
Then, for Muscle and Conditioning.
100 Push-Ups
100 DB Lunges
20’ Cap
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1→ **OPTIONAL GOBLET SQUAT TEST**62#/44#
Or, 5 x 3131 Goblet Tempo Squats
Advanced Progressions:
Back Squats → 3@85%
Tier 2 →150 Reps of each
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Primary Lift:
4 x 2 (1+1) Power Clean + Power Jerk
—-
Secondary Lift:
3 x 3 Clean Pulls @ 90%
—-
Then, for strength:
4 x 3 Overhead Squat
MUSCLE: 5:30p
First,
6 BB Bench Press
6 Barbell Rows
(x4)
Second,
10 DB Strict Press
10 Chin Ups
(x3)
Last,
13 DB Side Raises
13 Barbell Skull Crushers
13 KB Curls
(x3)
SHRED: 6pm
10:1
Rope Rainbows
DB Sumo Squat
DB Snatch
Push-Ups
Bench Hop Overs
Rotational Sit-Ups
150m Run
Friday
**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).
PSC
First, for Structure.
1 Rope Pull and Drag
15” MB Pec Crush
6 Ab Roll-Outs
(x25 Minutes)
—
Then, for Conditioning.
500m Farmer Walk w/ a Pal
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 2→ **OPTIONAL ROW TEST**
SPECIALTY CLASSES
SHRED: 6a, 12 pm
2 x 12” Circuits
8 Rope Jacks
6 Rotational KB Deadlifts
4/s Split Stance Curl & Press
4 Burpees
6 Goblet Squat Cleans
150m Run
—-
1 Broad Jump + 10 Rope Waves (x2)
8 Hand to Hand RKB Swings
6 Plate GTOs
Push up + Renegade Row L/R (x3)
6 Power 180s
150m Run
—-
Then,
200m Partner Sprint Rotation
(x4)
Saturday
**The Daily Challenge (DC) now goes by Progressive Strength and Conditioning (PSC).
PSC
2×15′ Circuits
A: 10 Plate GTO
10″ Hollow Hold (x2)
4/s DB Goblet Side Lunge
10 DB Side Raises
5/2 Spidermen
200m Row
—3′ Rest—
B: 10 RKB Swings
8 Ring Dips
5/s Plyo Skaters
5/s Plate Russian Twists
5/s 1-Arm KB Thrusters
200m Run
—
Finish:
5′ Partner Plank
Open Gym 9am @ PB
Sunday
Free Flow Yoga: There is no Yoga class today.
Open Gym/Phase 1 Testing 10a-12p @CP
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