Monday

Daily News and Notes:

Warm-Up Focus: Ankles. To develop function and mobility in the ankles for healthier squatting and movement pattern. Movement starts from the ground up.

DB Pull Apart Focus: Do not elevate and engage your traps! We want to be using our rear delts to initiate the movement, so be sure to take your traps out of it or you won’t receive the benefits.

Tier 2 Focus: Choose a weight that is relatively light so that your pelvis can remain stable through all row reps, and you can get through a lot of rounds.

DAILY CHALLENGE

“Uncle Phil”
Format: 3-Tier

First, for Strength.
5×5 Back Squat @ 50-75%
10 DB Pull Aparts
—
Then, for Conditioning.
10/s Renegade Rows
100m Run
(x10 Minutes)
—
Then, to Finish.
5×8 Pull-Ups

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squat → 12 Goblet Squats

Advanced Development:
Back Squat → 5×1 Back Squat @ 90%
Tier 3→ Muscle Up Technique

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

Focus: Snatch

Progression Work:
2 x 5 Drop Snatch @ 30%
—
Main Movement:
5 x 5 Hang Snatch @ 70%
—
Secondary Movement:
3 x 5 Behind-the-Neck Jerks @ 50-75%

Tuesday

Daily News and Notes:

Warm Up Focus: Anterior Core. To develop anterior core strength to promote spine function and pre-habbing back injuries.

Core Movement Focus: We have a lot of core work today, on all of them, pull the belly button in towards the spine and resist going into anterior pelvic tilt.

DAILY CHALLENGE

“Aunt Vi”
Format: 3-Tier

First, 14 Min. Partner EMOM
A: 8 RKB Swings
B: 4/s Plank Pull Throughs
—
Then, for Core Work.
8 Ab Ring Rollouts
15”/s Static Pallof Holds
30 Mountain Climbers + 5 Pushups
(x10 Min)
—
Then, to Finish.
CP: 800m Run for Time
PB: 5 Minute Row

PROGRAM DEVIATIONS

Phase 1 Progressions:
Ring Rollouts → 20″ Plank

Advanced Development:
RKB Swings → Alternating Hand-to-Hand Swings

SPECIALTY CLASSES

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

Complete all reps before moving on. Every two minutes, stop what you’re doing and perform the movement next to it. Then, resume until count is finished.

Run 500m after you complete each set.

50/s OH Curtsy Lunges → 2 Burpees
35/s Bird Dog Planks → 5 DB Curls
50 Push-Ups + Shoulder Tap R/L → 5 Squat Jumps
300 Mountain Climbers → 5 Plyo Push-Ups
100 Plate GTO → 5 Hollow Rocks
(1x through, 45 minute cap to finish)

Olympic Weightlifting
12 pm (PB)

Focus: Snatch

Progression Work:
2 x 5 Drop Snatch @ 30%
—
Main Movement:
5 x 5 Hang Snatch @ 70%
—
Secondary Movement:
3 x 5 Behind-the-Neck Jerks @ 50-75%

Muscle
6 pm (CP)

First,
10 Band Pull Aparts
10 Rear Delt Flies
8 Glute Bridges w/ 3” contraction at top
(x4)
—
Then,
10 Deadlift @ 50%
15 Goblet Curls
10 KB Pull-Overs
10 Pendlay Rows
(xTR)

Wednesday

Daily News and Notes:

800m Run Men:

Tanner Johnson 2:25 (**NEW RECORD**)
Shane Dooley, 2:30 (#2 Record)
Eric Hansen, 2:31 (#3 Record)
Justin Hancy, 2:37
Erik Stephensen & Je White, 2:38

800m Run Women:

Jackie Hade, 2:45 (#2 Record)
MJ Kafkas, 3:00
Ashley Francis, 3:03
Mindy Mondoux, 3:06
Leslie Johnson, 3:07

5′ Row Men:

Kyle Atkinson, 1546m (**NEW RECORD**)
Lenny Weiner, 1382m
Sean Sudol, 1372m
Jarred Collins, 1378m
Chris R., 1363m

5′ Row Women:

Bri Cherry, 1341m (**NEW RECORD**)
Viv Smith, 1339m (#2 Record)
Erica Fricke, 1248m
Tess C., 1240m
Ashley Geary, 1224m

Warm Up Focus: Posterior Deltoids. To strengthen and engage the rear delts. On most movements, the traps want to take over and over time, our rear delts turn off, leading to shoulder dysfunction furthered by desk sitting all day. This wakes them back up.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Carlton”
Format: 2-Tier

First, for Strength.
5×5 Hang Power Clean @ 50-75%
5/s Pistol Squats to Band
—
Then,
80m Waiter Walk
20 Skater Walks
200m Run
(x5)

PROGRAM DEVIATIONS

Phase 1 Modifications
Hang Power Cleans → Hang Muscle Cleans
Pistol Squats → Pistol Tap to Bench

Advanced Progressions
Hang Power Cleans → Full Squat on Last Rep

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (PB)

Focus: Clean & Jerk

Progression Work:
2 x 5 Muscle Cleans
2 x 5 Push Jerk @ 50%
—
Main Movement:
5 x 3 Complex: Power Clean + 2 Push Jerk @ 70-80%
—
Secondary Movement:
3 x 5 Cleans @ 75%

Kettlebell Core
5:30p – PB

First,
5 Bear Crawl Forward
5 Bear Crawl Backward
10 Sit Through
10/s Side Plank Leg Lift
20 Glute Bridge
(x6m)
—
Then,
100 1-Arm Swings
90 OH Flutter Kicks
80 Hollow Plank Shoulder Taps
70 Wrestlers Row
60 Goblet Squats
50m/s One-arm Rack Walk
40 Side Lunges
30 Push Press
20 Pull Ups
10 OH Swings

Thursday

Daily News and Notes:

Warm Up Focus: Glutes. To target and strengthen the glutes, an important muscle group that largely gets deactivated throughout the day by sitting.

Front Rack Reverse Lunge Focus: An important aspect of the lunge is deceleration, so ensure you don’t load up too heavy and slam the knee into the floor. This is not a heavy day, we are building unilateral strength and less if often more in this realm. Focus on staying tight in your core and bracing on each rep as if it were a heavy front squat.

Turkish Get-Up Focus: Make eye contact with your weight the entire time, and move SLOW.

DAILY CHALLENGE

“Jeffery”
Format: Circuit + Finisher

First,
5/s Front Rack Reverse Lunge
20 Rope Jumping Jacks
5/s Ground Based KB Rows
5/s BW Side Lunge
200m Run Every Other
(x25 Min)
—
Then, to Finish.
Find a Turkish Get-Up Max

PROGRAM DEVIATIONS

Phase 1 Modifications:
Front Rack Reverse Lunge → Goblet Reverse Lunge

Advanced Progressions:
N/A

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

For 6 Minutes:
2/s 1-Leg Burpees
5/s Spiderman Crunches
—
30-25-20-15
DB Thrusters
High Plank Kickouts
Plate Glute Bridges
Rope Slams
Floor Wipers

Olympic Weightlifting
12 pm (PB)

Focus: Clean & Jerk

Progression Work:
2 x 5 Muscle Cleans
2 x 5 Push Jerk @ 50%
—
Main Movement:
5 x 3 Complex: Power Clean + 2 Push Jerk @ 70-80%
—
Secondary Movement:
3 x 5 Cleans @ 75%

Muscle
5:30 – PB

Compound Circuit.
12 Bench Barbell Glute Bridges
12 Strict Overhead Press
1 Barbell 21
12 Straight Arm Band Pushdowns
80m Farmer Walk
(x40 Min)

Friday

Daily New and Notes:

Warm Up Focus: Thoracic Spine. To develop mobility in the mid to upper back (thoracic), which often doesn’t get much rotational work.

Jerk Focus: This is a game of speed more so than it is strength. You have to go into your sets with an athletic, power-based mindset, not one of brute force. Olympic lifts are fast and athletic. Power lifts are slow and tight.

DAILY CHALLENGE

“Jazzy Jeff”
Format: 2-Tier

First, for Strength.
5×5 Push Press or Jerk @ 50-75%
5 Box Jump Overs
—
Then, for Conditioning.
5/s DB Snatch
30 OH Plate Hollow Kicks
10 Ring Dips
10/s Lateral Plate Hops
150m Row
(x15 Minutes)

PROGRAM DEVIATIONS

Beginner Modifications:
Push Press → DB Floor Press
Ring Dips → Bench Dip Holds

Advanced Progressions:
Push Press → 5×3 Split Jerk
Tier 2 → 5×5 Overhead Squats

SPECIALTY CLASSES

Shred
6a (PB)

First,
20 Bus Drivers
20 Frog Kicks
15 Waves w/ Reverse Lunges
3 Hell Trots
6 Mountain Complex
200m Run
(x30 Min)
—
Then,
5 Shifting Planks Walk-Ups
10/s DB Side Bends
30” Reverse Plank
60 Flutter Kicks
(x10 Min)