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)

MondayPerformance360 Flight Club

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

Performance360 Barbell ClubRestorative 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 DipsPush 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

SaturdayThe Russian Kettlebell Swing vs. The Overhead Kettlebell Swing

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,

6 Lunge Jumps
5 Push Ups
4 Plank Kick Outs

20 Minutes:
10 Plate GTO
12 Plate Hops
2 MB Complex
4 Burpees
5 DB Curl&Press
200M Run

Free Flow Yoga 9am @ CP
Open Gym/Phase 1 Testing 10a-12p @CP

 

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