This Week
COMMUNITY WORKOUT SUNDAY 12/3 @ 9am in PB! Friends and all levels welcome!
From the Blog:
Here’s what was published last week in case you missed it.
How To “Performance” Train or Non-Performance Goals
Time Challenge Results:
“Mr. Red”
Jonathan Race 7:47 (1)
Andrew Brock 7:51 (2)
Sam Epsteen 7:57 (3)
Dusty Teves 8:20
Nate Zimmel 9:13
“Ms.”
Bri Cherry 9:07 (4)
Monday
DAILY CHALLENGE
First, for Strength.
3 Jerks
4 Box Jumps
4/s Single Leg RDL
(x4)
—
Then, for Conditioning.
w/ a Partner. You-Me Pace.
5 Front Squat
5 Barbell Push-Ups
5 Front Rack Forward Lunges
100m Run
(x15 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
1-Arm Jerks → 5/s DB Strict Press
Advanced Development:
Tier 1 →Work up to a heavy 1R.
6 months + 135#/95# 5R baseline
SPECIALTY CLASSES
SHRED: 12pm, 6:30pm
First, for 10 Minutes
6 RKB Swings
6 Goblet Reverse Lunge
6 Push Ups
6 V-Ups
Then, for 14 Minutes
4/s DB Snatch
5 Toes to Bar (Mod: Knees to Chest)
4 Power Burpees
6 Rotational MB Slams
3/s Curtsy Lunge
150m Run/Row Rotation
Then, for 8 Minutes w/ a Partner
A: 150m Run
B: Max Renegade Row
Tuesday

DAILY CHALLENGE
First, for Structure.
10 UH Grip BB Rows
8 Band Pushdowns
12 RKB Swings
6 Ab Roll-Outs
(x18 Min)
—
Then, for Conditioning.
1 Rope Pull
80m Farmer Walk
200m Run
(x5 Rounds)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Phase 1 Row Test Option
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
Tabata Clock Intervals. 3×20”/10 – 3 Rounds
A. H2H Swings
B. Reverse Lunge + OH Press
C. Goblet Squat Cleans
D. Plyo Skaters
E. Russian Twists
Partner Finisher:
100 Total Burpees
MUSCLE: 6p
3×8 Back Squats @70% (RPE=6-8)
3×8 RDL (RPE=6-8)
3×8/s Front Rack Reverse Lunge (RPE 6-8)
3×14 Standing Weighted Calf Raises (RPE= 7-9)
Wednesday
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
First, for Strength.
3 Deadlifts @ 60-80%
5/s ½ Kneeling KB Chop
(x4)
—
Then, for Conditioning.
400m Sprint
Rest 2’
(x3, Record Average Time)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Deadlifts →*Phase 1 Swing Test Option* -OR- 10 Kb Deadlifts
Advanced Progressions:
Tier 1 →Work up to a heavy 1R.
6 months + 275#/185# 5R baseline
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
3 x 3 Snatch Balance
—
Main Movement:
5 x 2 Snatch
—
Strength:
4 x 3 Behind the Neck Push Press
SHRED: 12 pm
2×12’ Density Circuits
A.
6 Lunging Rope Waves
6 Rotational DLs
3 Renegade Row + Spiderman Crunch
3/s Split Stance Twisted Press
30 High Knee Sprint
150m Run
B.
8 Rope Jacks
4 Goblet Squat to Reverse Lunge
4/s High Plank Reach Throughs
4/s 1-Arm DB Thrusters
8 180s
150m Row
6 Mins Abs
30 Flutter Kick
5/s Hips Drops
20” Plank
KETTLEBELL CORE: 5:30p
6min
5/5 RKB Swings/OH Swings
3/s High Side Plank Reach Throughs
5/s Bicycle Crunches
11 min
1 KB Halo
2 Squat to Press (X4)
10 Tuck Ups
100m Run
11 min
2 Med Ball Complex
10 Banded High Plank Kick Out
80m 1-Arm Heavy KB Carry
Finisher W Partner
A: 5/s 1-Arm KB Swing to Rev Lunge
B: 10”/10” High Plank/Low Plank Transitions
(x5)
Thursday

DAILY CHALLENGE
First, 15’ EMOM
1: 3/s Pistol Squat + 1/s DB Snatch
2: 6 Ring Dips + 4 MB Slams
3: 200m Row Sprint
—
Then, for 8’
3 Hell Trots
100m Run
—
To Finish:
1 Barbell Curl 21
Rest 60”
PROGRAM DEVIATIONS
Phase 1 Progressions:
Ring Dips→Push Ups
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
3 x 3 Snatch Balance
—
Main Movement:
5 x 2 Snatch
—
Strength:
4 x 3 Behind the Neck Push Press
MUSCLE: 5:30p
First,
6 Bench Press (RPE 7-9)
8 Barbell Rows(RPE 7-9)
(x4)
Second,
11 DB Press Ex. Rot.
7 Pull-Ups
(x3)
Finish,
12 DB Curls
12 Banded Pressdowns
12 DB Flys
(x3)
SHRED: 6pm
2×12’ Density Circuits
A.
6 Lunging Rope Waves
6 Rotational DLs
3 Renegade Row + Spiderman Crunch
3/s Split Stance Twisted Press
30 High Knee Sprint
150m Run
B.
8 Rope Jacks
4 Goblet Squat to Reverse Lunge
4/s High Plank Reach Throughs
4/s 1-Arm DB Thrusters
8 180s
150m Row
6 Mins Abs
30 Flutter Kick
5/s Hips Drops
20” Plank
Friday
DAILY CHALLENGE
First, for Strength.
5 Front Squats @ 60-80%
8/s DB Leaning Rows
(x4)
—
Then, for Conditioning.
5’ Row for Time.
Phase 1 Progressions:
Front Squats →*Phase 1 Squat Test Option* -OR- 6 x 3 1 3 1 (Tempo) Goblet Squats
Advanced Progressions
Tier 1 →Work up to a heavy 1R.
6 months + 165#/105# 5R baseline
SPECIALTY CLASSES
SHRED: 6a, 12 pm
Tabata Clock Intervals. 3×20”/10 – 3 Rounds
A. H2H Swings
B. Reverse Lunge + OH Press
C. Goblet Squat Cleans
D. Plyo Skaters
E. Russian Twists
Partner Finisher:
100 Total Burpees
Saturday
DAILY CHALLENGE:
Total Rep Partner Workout
100: RKB Swings
90: Goblet Curtsy Lunge
80: Russian Twists
70: Plyo Skaters
60: V-Ups
50: DB Thrusters
40: Goblet Curls
30: MB Slams
20: Knees to Chest
10: Hell Trots
Bridge Run
Open Gym 9am @ PB
Sunday
COMMUNITY WORKOUT! 9am @ PB Bring your friends!
First for 5 Min,
20 Minutes:
Free Flow Yoga 9am @ CP
Open Gym/Phase 1 Testing 10a-12p @CP
Leave A Comment
You must be logged in to post a comment.