Monday

Daily News and Notes:

Today in 100 Words: This week, we have two metabolic conditioning circuits that focus on intensity. This will be a very challenging way if performed with urgency on the pace. Move quickly and powerfully. Focus on eliminating your rest as much as possible. Select a weight that is moderately challenging, but allows you to stay moving. This is not a strength-focused day. Lock the elbows out overhead on the MB slams and try to “break the safe open”. The main benefit of days like this is EPOC, or Excess Post Oxygen Consumption. Keep that intensity level up! Read about its benefits here.

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Warm-Up Focus: [SHOULDERS] If you lack ankle mobility, you will never squat well. Hopefully, by now, we are seeing some benefits in the mobility the past four weeks! Keep up what we have been prescribing.

DAILY CHALLENGE

“Stove Top”

First,
5 P360 Rainmakers
8 MB Slams
100m Run
(x15 Min)

3’ Rest

Then,
6 Hang Power Cleans
30 Mountain Climbers
3 Chin-Ups
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans  Hang Muscle Cleans
Rainmakers
DB Curl and Press
Chin-Ups
Ring Rows as Needed

Advanced Development:
Alternative Workout for Time  Hang Muscle Cleans
First,

30/15 Pull-Ups

Then,
25-20-15-10-5 RKB Swings (53#/36#)
+5 Goblet Squats After Each Set
200m Row

Finish,
20 Burpees

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

There is no Olympic Weightlifting class during Thanksgiving week.

Tuesday

Daily News and Notes:

Men’s Stove Top:

  1. Than Merrill, 9:28
  2. Kyle Atkinson,10:54
  3. Ben Romig, 11:31
  4. Chris Boyd, 12:00

Women’s “Stove Top”

  1. Julianne Russell, 11:59
  2. Brie Hancy, 12:25
  3. Danielle Williams, 13:14
  4. Deana Cimalore, 13:52
  5. Jenn Ciofolo, 14:46

Today in 100 Words: Continue to focus on being able to get into external shoulder rotation on your front rack. Big breathe in and hold. Your torso follows your elbows, so keep them tall. If they dip, you dip, we dip. Press the floor away from you on your handstand work, and pull your head through. Build strong, healthy shoulders. Tier 2, slightly lean forward a bit on BSS. This is a great hamstring and glute movement without much taxation on your body. Do not breeze through these as you’ll miss a lot of progress. Focus on tension in your lats on your ring dips, they will keep you stable.

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Warm Up Focus: [FRONT RACK] If front rack hurts your wrists, it typically means that you cannot get into external shoulder rotation. This means you are in internal rotation, so your hands are inside your shoulders and your wrists are in a weird, uncomfortable position. Getting into external rotation require mobility. The focus here is on opening up our lats, triceps and thoracic to take pressure off our wrists, and ultimately get into external rotation.

DAILY CHALLENGE

“Pumpkin Pie”

First, for Strength.
4 Front Squats @ 50-75%
Max Handstand Hold or HSPU
(x4)

Then,
5/s Goblet Bulgarian Split Squats
10 T&G Barbell Rows
10 Ring Dips
100m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Squats  5′ GOBLET SQUAT TEST (53#/36#), or 5×12 Goblet Squat
Handstand Hold
Floor Seated DB Press

Advanced Development:
Front Squats 4×2 @ 90%
Handstand Hold
Banded Muscle Up Turnovers

SPECIALTY CLASSES

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

12 Min: “Leonardo DiCardio”
200m Row Sprint
6 Burpees Over the Erg
200m Run

12 Min: “Ben Assflex”
20 BB Glute Bridge
5 3-Way Burpees
12 Suitcase Deadlifts
30” Squat Hold
100m Run

12 Min: “Ab Lincoln”
10 Floor to Standing Jumping Jacks
5/s Pendulum Swings
30 High Knees
8 KB Thrusters

Olympic Weightlifting
12 pm (PB)

There is no Olympic Weightlifting class during Thanksgiving week.

Muscle
6 pm (CP)

First, for 5 Minutes.
Coaches Rx Warm-Up

Then,
10 Back Squat @ 50-60%
12/s DB Bench Rows
TF Floor Press
(x5)

Then,
TF Unloaded BB Behind the Neck Press
80m Sled Drag
(x5)

Wednesday

Daily News and Notes:

Today in 100 Words: This week, we have a total amount of movements and reps that must be completed in whatever order you create. You do not have to complete each set before moving on to the rest. Just make sure you keep track of your reps as you move forward. In addition to a lot of lateral and oblique core work, we have lots of power movements and athletic movements in the circuit today, which is why we’ve programmed it to follow interval pacing. The idea is to do as much as possible in the 7 minutes, and take recovery in the minute after to allow your pace to stay relatively high. Make sure to keep your head and chest up on the wave, and make sure not to flop onto ground in your burpees. Land strong. At 300m, it won’t be possible to be a true sprint, so we want strides. That pace between a jog and a sprint.

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Warm Up Focus: [ANTERIOR CORE] We are continuing with focused work on that anterior core, as it’s almost entirely responsible for low back health. Crucial to your results, are staying out of anterior pelvic tilt during all core work, especially dead bugs.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Mashed Potatoes”

Break Up as Needed in Intervals of 7’/90”. 45 Minute Cap.
1000 Rope Waves
50 Burpees
6 300m Strides
100 RKB Swings
50/s Floor Wipers
100/s Lateral Plate Hops

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

There is no Olympic Weightlifting class during Thanksgiving week.

Kettlebell Core
5:30p (PB)

First,
Line Drills
(x8 Min)

Then,
6/s Lunge Pass Thru
15 Piston Row
12 Plank Pull Through
12 Hook Swing
(x12 Min)

Then,
10 Banded Leg Lifts > 10 Scissor Kicks
10 Burpee MB Slams
20 DB Russian Twists
10 Hindu Push Ups
(x12m)

Finisher:
Tabata One Arm Swings
(x5 Min)

Thursday

Daily News and Notes:

**There will be an 8:00a, 9:15a and 10:30a class at P360 Crown Point.

Today in 100 Words: Happy Turkey Day! We have a fun, longer workout to get you primed to crush some food all day long! We move back down into the strength percentages on our deadlifts. Remember to create tension in your LATS and in your CORE prior to every rep. Inhale at the top of each rep and hold on the descent until you return to the top again.. In Tier 2, we will get a lot of volume in a “fun” partner workout :). You’ll rotate off of the C team member for 25 minutes. After that, you and your team will hit 7 minutes non-stop. One person is doing max push-ups, as soon as they fatigue, someone else goes. When you are not doing push-ups, you are doing bodyweight squats. Work hard, have fun and push one another!

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Warm Up Focus: [POSTERIOR CHAIN]. Today, we warm up and strengthen all muscles involved of the posterior chain involved in the deadlift. Our spinal erectors can be tough to target since they are easily overpowered by our primary movers (glutes, hamstrings), so these will give them some love, as well as teach the glutes to fire.

DAILY CHALLENGE

“Gobbles”

First, for Strength.
Sets of 5 Deadlifts @ 50-75%
   Or, 8/s Staggered Stance Deadlifts
(x20 Minutes)

Then, w/ Your Deadlift Partners.
A: 5/s Goblet Walking Lunge + 8 RKB Swings
B: 12 Supine Row + 12 DB Push Jerks
C: 200m Row + 200m Run
(x25 Min)
Rotate on C Member.

To Finish, w/ Your Partners
Non-Stop Push-Ups for 7 Minutes. One person is performing push-ups while others are doing bodyweight squats.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts  5×12 KB Hinge Taps

Advanced Development:
Deadlifts 4×2 @ 90%

SPECIALTY CLASSES

Shred
7a, 6p – CP

There is no SHRED class today.

Olympic Weightlifting
12 pm (PB)

There is no Olympic Weightlifting class during Thanksgiving week.

Muscle
5:30 – PB

There is no MUSCLE class today.

Friday

Daily New and Notes:

**There will be a 9, 10 and 11a class at P360 Crown Point today.

Today in 100 Words: This week, we have two very polar opposite skill developments in each tier. Tier 1 will continue to follow the format of upper body strength building with lower body plyometrics. Tier 2 will be an all out style pace for time and benchmarking. Continue to focus on good form on your bench press, with elbows tucked and no flaring out. Advanced athletes will have a challenging variation of box jumping. All levels should focus on good, clean landing on the box and not slamming the feet down. Deep set grip on Farmer Walks.

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Warm Up Focus: [THORACIC]. The aim here is to allow ourselves to get better extension in the thoracic spine. There are 12 thoracic vertebra, whose job is to work with rib cage to protect our organs. It’s more stable than mobile, so it’s prone to tightening/stiffening up

DAILY CHALLENGE

“Cranberry Sauce”

First, for Strength.
8 Bench Press @ 50-60%
5 Box Jumps
15 Ring Rows
80m Farmer Walk
(x5)

Then, for Conditioning.
30-25-20
Burpees
500m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Bench Press  5×10 DB Floor Press
Box Jumps
Squat Jumps
Tier 2
7 Push-Ups
7 Split Lunge Jumps
100m Run
(x15 Min)

Advanced Development:
Bench Press 5 OHS
Box Jumps Squat Jump to Box Jump

SPECIALTY CLASSES

Shred
6a (PB)

There is no SHRED class today.

Mobility 
5:30 (PB)

There is no MOBILITY class today.

Saturday

Daily New and Notes:

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DAILY CHALLENGE

Station A: 7 Min
10 BB Rows
30″ Plank
5 Burpees

Station B: 7 Min

3 KB Complex

15″ Hollow Holds

Station C: 7 Min

10 DB Thrusters

10 V-Ups
Bar Hangs
Finisher: Bridge Run

OPEN GYM COACH: Dusty

9a-12p @ P360 Pacific Beach

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

9 am @ P360 Crown Point

Open Gym Coach: Julianne

10a – 12p @ P360 Crown Crown Point

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