This Week

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From the Blog:

Here’s what was published last week in case you missed it.

The Dangers of Dogma

Where Functional Fitness Can Miss the Mark

Genetics Are a Thing… Deal With It

How Often Should You Train

Time Challenge Results:
Hell’s Bells
15 Overhead Kettlebell Swings
200m
x6
(53#/36#)

Pacific Beach:
Viv Booth   11:02
Nicole Cruz 12:36
Brigid Miller 13:44
Erin Brown  14:15

Jack Bernstein  10:07
Jonathan Race  11:33
Ben Romig   11:33
Tom Jakobowski  12:04
Mike Yebba  13:33

Crown Point:
Kelsey Gaffney  9:13
Monica Dickerson 9:17
Corinne Ingam  9:21
MJ Kafkas 9:23
Lucie Owens  9:23

Brogan Graham 8:10
Noah Cosby  8:15
Sean Sudol  8:30
Joe White   8:40
Jason Belthoff 9:00

Monday

DAILY CHALLENGE

First, for Strength.
4 Hang Olympic Lift
10 Horizontal Band Rows
(x4)

Then, for Conditioning.
1 Mile Run
or,
2 Mile Run,
or,
5,000m Row

PROGRAM DEVIATIONS

Phase 1 Progressions:
Olympic Lift  Hang Muscle Cleans or DB Snatches
Tier 2 → No 5,000m Row *5 Min Row Test Option*

Advanced Development:
Olympic Lift → 2R @85-90%

 

SPECIALTY CLASSES

SHRED: 12pm, 6:30pm

10:1
Lunging Rope Waves
Rotational Sit-ups
Burpees
Floor to Feet Curl and Press
1/2 Kneeling Snatches
150m Run

 

Tuesday

DAILY CHALLENGE

First, for Structure
8/s DB Leaning Row
Rest 1’
10 Ring Dips
Rest 1’
8 Roll-Outs
Rest 1’
(x3, 20 Min. Cap)

—–

Then, for Conditioning.
“Walk the Line”
Making your way up the length of the gym. Perform 8 RKB Swings + 5 Push-Ups. After every step, take two big steps forward and repeat with your bell. After you have completed one full gym length, run 300m. Repeat again, on the next trip perform 8 Rev. Goblet Lunges + 5 Kickouts.
(20 Min. Cap)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2  Optional RKB Swing Test OR
Round 1: 8 DB Front Squats + 5 DB Press
Round 2: 8 DB Lunges + 5 Kickouts

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, 10′ EMOM
8 RKB Swings
8 Power Jumps
8 High Knees

—-

Then, for 15′
8 Plate/Bench Jump Overs
6 DB RDLs
6 Sit-up Wall Balls
6 DB Thrusters
5 Russians Twists
100m Run Every Other Round

To Finish. With a partner
3x200m Run/Row Rotations

MUSCLE: 6p

First,
10 Barbell Bench Press
90” rest
8/S DB Bench Rows
90” rest
(x5)

Then,
9 DB Bench Flys
45” rest
9 Supine DB Tricep Extensions
45” rest
9 KB Curls
45” rest
(x3)

 

Wednesday

DAILY CHALLENGE

First, for Strength.
5 Squat Choice @ 60-80%
5 x 3131 Tempo Side Raises
(x4)

Then, for Conditioning.
5/3 Hang Snatch @ 50-70%
20/10 Mountain Climbers
5/3 Chin-Ups
100m Run Every Other
(x10 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Squats →*Phase 1 Goblet Squat Test Option* OR 8 Goblet Squats (x5)

Tier 2 → Alternate Circuit
5/s DB Muscle Snatch
20 Mountain Climbers
5 Chin-Ups
100m Run
(x15 Min)

Advanced Progressions:
Tier 1 → 3R @ 85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 3 Press-In-Split

————-

Main Movement:
4 x 3 Clean and Jerks @ 75-85%

————-

Strength:
4 x 2 Strict Press @ 90%

SHRED: 12 pm

5×5′ Density Circuits
Sets 1/3/5
3 Power Rope Combo
5 High Plank/Low Plank Rotation
6 Lateral Plate Shuffles
4 Goblet Squat Cleans
150m Row
Sets 2/4
1 Broad Jump + 10 Waves (x3)
3/s DB Snatches
6 Rotated MB Slams
4/s Split Stance Curl & Press
150m Run

KETTLEBELL CORE: 5:30p

6′ w/ a Partner:
A: 10 H2H swings>>>5/s rev lunge (1 Kb in front rack)
B: Rest

10′:
4/s KB thrusters
5/s DB renegade rows
20 explosive high knees
100m Run

10′:
5 chin ups
40 OH plate flutter kicks
7 MB Slams
80m 1-arm Farmers Walk

Thursday

DAILY CHALLENGE

To completed at a fast enough pace to still prioritize technique.
50 Plyo Skaters
50 Pull-Ups
50 DB Bench Press
50 Ring Rows
50 Double KB Sumo Deadlift
50 Squat Jumps

Then,
500m Run

PROGRAM DEVIATIONS

Advanced Development:
Tier 1 
60%
Tier 2 
→ FOR TIME: “MR. SILVER”
500m Run
35 Goblet Squats
500m Run
75 RKB Swings
500m Run
25 Burpees
500m Run
62/44#

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3×3 Press in Split

————-

Main Movement:
4 x 3 Clean and Jerks @ 75-85%

————-

Strength:
4 x 2 Strict Press @ 90%

MUSCLE: 5:30p

First,
4 x 8 Deadlift

Second,
12   DB Strict Press
12   Pull-ups
(x3)

Last,
3×12 DB Side Raises

SHRED: 6pm

5×5′ Density Circuits
Sets 1/3/5
3 Power Rope Combo
5 High Plank/Low Plank Rotation
6 Lateral Plate Shuffles
4 Goblet Squat Cleans
150m Row
Sets 2/4
1 Broad Jump + 10 Waves (x3)
3/s DB Snatches
6 Rotated MB Slams
4/s Split Stance Curl & Press
150m Run

Friday
Mobility 5:30 PB

DAILY CHALLENGE

First, for Strength.
5 Strict Press
5/s Offset KB Lunges
(x4)

Then, for Conditioning.
15’ EMOM
1: 10 MB Slams
2: 4/s DB Snatch
3: 5 Power Burpees

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, 10′ EMOM
8 RKB Swings
8 Power Jumps
8 High Knees

—-

Then, for 15′
8 Plate/Bench Jump Overs
6 DB RDLs
6 Sit-up Wall Balls
6 DB Thrusters
5 Russians Twists
100m Run Every Other Round

To Finish. With a partner
3x200m Run/Row Rotations

 

Saturday

DAILY CHALLENGE:

10:1

Hell Trots
MB Slams
OH KB Swing
30″ Plank
100m Run

OPEN GYM: 9a – 12p @ PB

Sunday
Open Gym: 10a – 12p @ Crown Point

 

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