This Week
In October, we will be working on the following.
Friday: Strict Press + Single Leg
PRIMAL: 5:30p @ Model Boat Pond, Tuesday 10/10
From the Blog:
Here’s what was published last week in case you missed it.
September Members of the Month
Balancing Enough “Go” with Enough “Slow”
Time Challenge Results:
2/s DB Snatch
100m Row
(x7)
Men (85#):
Kyle Atkinson 4:52
Jack Bernstein 4:55
Sam Epsteen 5:11
Seth Jordan 5:13
Dusty Teves 5:15
Women (55#):
Vivianna Booth 5:15
Julianne Russell 5:30
Bri Cherry 5:41
Brenna Bandy 5:50
Brooke Besche 6:44
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
First, for 5 Minutes.
7 H2H Swings
5 Over-the-Bell Hops
4 Push-Ups
—
Then, 10:1 (Total Reps)
BB Squat to Reverse Lunge
Floor Wipers
Split Squat Side Raises
1-Arm Half Burpees
150m Run
Tuesday
PRIMAL will meet at 5:30, Model Boat Pond.
DAILY CHALLENGE
First, for Structure
3/s TGU
80m Farmer Walk
3 x 2 0 3 0 Tempo Pull-Ups
(x4)
—-
Then, for Conditioning.
w/ a Partner.
A1: 6/4 DB Snatch + 100m Sprint
A2: 6/4 Burpees + 150m Row
B: Rest
(x15 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 2 → Optional RKB Swing Test
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
First, for 20’
3/s Curtsy Complex
A/B/C Rope Rotation
3 Plate Burpees
8/s Hip Drops
4/s Split Stance Curl & Press
100m Run
—-
Then, for 8’ w/ a Partner.
A: 100m Run
B: KB Around the World / OH KB Swings
—
To Finish.
3x200m RunRotations
MUSCLE: 6p
F
First,
8 DB Bench Press
90” rest
8 Barbell Rows
90” rest
(x5)
Then,
12 KB Curls
45” rest
8 Skull Crushers
45” rest
12 Side Raises
45” rest
(x3)
Wednesday

DAILY CHALLENGE
First, for Strength.
5 Squat Choice @ 60-80%
5/s DB Piston Floor Press
(x4)
—
Then, for Conditioning.
“Hell’s Bells”
15 OH KBS
200m Run
(x6)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Squats →*Phase 1 Goblet Squat Test Option* OR 8 Goblet Squats
Tier 2 →Russian Swings or Lunges rather than OH Swings
Advanced Progressions:
Tier 1 → 3R @ 85%
Tier 2 → FOR TIME (53#/35#)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
2 x 3 Jerk Balance @ 30%
————-
Main Movement:
5 x 2 Clean & Jerk Complex
(1 Complex = 1 Clean + 1 Push Jerk + 1 Split Jerk)
————-
Strength:
4 x 4 Strict Press @ 75-80%
SHRED: 12 pm
First, for 25 Minutes.
5/s LM Squat Press
5/s Plyo Skaters
10 Hammer Curls
4/s Goblet Split Squats
1 Coach’s Call Ladder Drill
40m Bear Crawl
100m Run
—
Then, to Finish w/ a Partner.
A: 300m Sprint
B: 20 Jumping Jacks + 20 Mountain Climbers (repeat until partner gets back)
KETTLEBELL CORE: 5:30p
For 6 Minutes,
8 Reverse Crunch
15 DB Around the World
10 High Plank Shoulder Taps
20 Scissor Kicks
—
For 18 Minutes,
8 KB Halos
60 OH Plate Flutter Kicks
5 Open Palm KB Push-Ups + 4 Mountain Climbers
30 Banded High Knees
50m Bottom’s Up Carry
—
To Finish: 30” on / 10” Off
High Plank Kickout
(x5)
Thursday

DAILY CHALLENGE
First, 10:8:6:4:2
Deadlifts @ 50%
Push-Ups
Squat Jumps
100m Run
—
Then, for 8’ at Max Intensity.
5 MB Slams
5 Renegade Row + Spiderman
(x2)
100m Run
—
Then, for Structure.
3 Barbell 21s
Rest 90”
PROGRAM DEVIATIONS
Advanced Development:
Tier 1 →60%
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
2 x 3 Jerk Balance @ 30%
————-
Main Movement:
5 x 2 Clean & Jerk Complex
(1 Complex = 1 Clean + 1 Push Jerk + 1 Split Jerk)
————-
Strength:
4 x 4 Strict Press @ 75-80%
MUSCLE: 5:30p
First,
4 x 4 Deadlift
Second,
7/S LM Staggered Stance Press
7 Chin-ups
(x3)
Last,
3×9 DB Curls
SHRED: 6pm
First, for 25 Minutes.
5/s LM Squat Press
5/s Plyo Skaters
10 Hammer Curls
4/s Goblet Split Squats
1 Coach’s Call Ladder Drill
40m Bear Crawl
100m Run
—
Then, to Finish w/ a Partner.
A: 300m Sprint
B: 20 Jumping Jacks + 20 Mountain Climbers (repeat until partner gets back)
Friday

DAILY CHALLENGE
First, for Strength.
5 Strict Press
3/s Front Rack Rev. Lunge
(x4)
—
Then, for Conditioning.
10:1
Rapid Rope Slams
Staggered Stance RKB Swing
100m Row
100m Run
SPECIALTY CLASSES
SHRED: 6a, 12 pm
First, for 20’
3/s Curtsy Complex
A/B/C Rope Rotation
3 Plate Burpees
8/s Hip Drops
4/s Split Stance Curl & Press
100m Run
—-
Then, for 8’ w/ a Partner.
A: 100m Run
B: KB Around the World / OH KB Swings
—
To Finish.
3x200m RunRotations
Saturday

DAILY CHALLENGE:
DECK OF CARDS!
OPEN GYM: 9a – 12p @ PB
Sunday
Open Gym: 10a – 12p @ Pacific Beach
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