Monday

Daily News and Notes:

Today in 100 Words: This week, we have a similar format to last in terms of dual density circuits. Lots of volume in a short amount of time, going hard and focusing on intensity. Select light to moderate weight and focus on getting through rounds, not challenging yourself on load. A main tip to keep you moving as efficient as possible is to keep the barbell path vertical on all movements. Don’t get tired and let the bar loop, you’ll lose lots of force and energy. On your thrusters, make sure you don’t start your descent until the bar passes the eyes on the way down otherwise you’ll catch in a compromised position. Elbows up, don’t let them slam into your things. Partner up on your barbells.

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

“Jif”

Part 1.
3 Chuck Norris Complex
6 Over the Bar Burpees
150m Row
(x12 Min)
—
Rest 3’
—
Part 2.
5 Thrusters
4 Chin-Ups
3 MB Slams
20” Plank
(x12 Min)
—
Partner Finisher:
Grab a KB and a partner. One person performs KB swings. When they tire, the other person goes. Team goes non-stop for 5 minutes.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Chuck Norris Complex → 5 DB Curls + 5 Press
Over the Bar Burpees → Burpees or Elevated Burpees
Thrusters → w/ DBs
Chin-Ups → 5 Supine Rows

Advanced Development:
Tier 3 → OH Swings

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

Warm-Up:
2 x 5 Hip Cleans @ 50%
—
Main Movement:
5 x 3 Cleans @ 70-80%
—
Secondary Movement:
5 x 3 Press in Clean

Tuesday

Daily News and Notes:

Today in 100 Words: Hopefully, after four weeks of focused work we are able to get into a very solid, shoulder externally rotated front rack position. Continue to build up the strength of your lats and anterior core with the 5-rep protocol, or if you feel that you have made substantial gains and want to find your 1-rep, you may do so with a Level 1 BB Club pre-qualification. Do not test for the sake of testing, only if you feel you’ve gotten stronger and want to re-set your baseline. Keep up the solid shoulder stability work on the handstand progressions, remember to drive the head THROUGH. In Tier 2, focus on proper hinging at the hips in the barbell rows. Knees should be only slightly bent. Challenge yourself on the swing cluster, go up two bell sizes from what you would normally do.

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

“Skippy”

First, for Strength.
4×5 Front Squats @ 50-75%
Max Handstand Holds or HSPU
—
Then, in a Circuit.
8 DB Floor Press
10 T&G Barbell Rows
4/4/4 Heavy Swing Cluster
5/s Pistol Squats
(x up to 20 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
T&G Barbell Rows → DB Lawnmower Rows

Advanced Development:
Front Squats → 4×3 @ 80% or Find a 1R Max
Handstand Hold → Banded Muscle Up Turnovers

SPECIALTY CLASSES

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

7’ AMRAP:
7/s OH Plate Lunges
8 Supine Rows
30 MB Mountain Climbers

8’ AMRAP:
15 Skier Swings
12 Reverse Crunches
100m Row Sprint

Then, w/ a Partner Relay Style:
1 mile run: 200m @ a time
2k row: 500m @ a time

The team is responsible for reaching this total, not each of you individually.
1 mile run relay: Each person runs (4) 200m. A mile is 1600m, so each person will run 800m.
2k row: Each person rows (2) 500m row for 1000m each.

Olympic Weightlifting
12 pm (PB)

Warm-Up:
2 x 5 Hip Cleans @ 50%
—
Main Movement:
5 x 3 Cleans @ 70-80%
—
Secondary Movement:
5 x 3 Press in Clean

Muscle
6 pm (CP)

First,
3×5 Back Squats @ 75%
—
Then,
8/s Barbell Lunge
15 Behind the Neck Press
80m 1-Arm Crossover Sled Drag
1 DB Hammer Curl 21
Rest 2’
(xTR)

Wednesday

Daily News and Notes:

Today in 100 Words: Alright folks, final Wednesday of interval training and great job with learning intensity. On days like today, we are looking for you to be in one of two zones. Maximum effort and zero effort. Max effort on the working five minutes and zero effort recovery on the rest. When we say max effort, we don’t mean the same pace that you take in a longer circuit or tier, we mean maximum effort as defined by the highest possible output you can achieve. Station to station with urgency, on and off the rowers like someone’s chasing you…busting it. The benefits of max/zero interval training on work capacity and fat loss are very great.

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

“Justin’s”

5×5’/2’ Intervals.
5/s DB Snatch
15 Rope Power Slams
5 3-Way Burpees
7 MB Slams
10 Power Strokes
—
Then, to Finish.
Re-Test 3x300m Sprint
1’ Rest Between

Phase 1 Progressions:
Power Strokes → 100m Row

Advanced Development:
None →

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

Warm-Up Progression:
3 x 5 Behind-the-Neck Press @ 50%
—
First Progression:
3 x 5 Snatch Balance @ 50%
—
Main Movement:
8 x 1 Complex: 1 Snatch + 1 Hang Snatch @ 80%

Kettlebell Core
5:30p (PB)

Core Warm Up
(x10 Min)

Then,
6/s KB Press
6 Walking Rack Lunge
6 Goblet Squats
6 Walking Rack Lunge
6/s Bent Over Row
(x12 Min)

5/s Band Twists
5/s MB Roll Outs
80m DB Farmers Walk
20m Bear Crawl
(x12 Min)

Thursday

Daily News and Notes:

Today in 100 Words: This week, we continue to preach and progress in everything we’ve already been saying about the deadlift. Follow the lead of Tuesday Front Squats as far as rep programming across all levels. The staggered stance deadlifts in Tier 2 will be a great move for those who have never opted for it in Tier 1. It tends to create less shear force on the low spine will increasing the isolation of the working hamstring. You’ll feel these in the hamstrings substantially more than the barbell deadlift. For the 5/5/5/5 push-up cluster, we want to perform five mechanically perfect reps, rest a few seconds then repeat. Push-ups are a movement we should seek to own, not overlook. Work on building your pull-up strength in Tier 3.

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

“Peter Pan”

First, for Strength.
4×4 Deadlifts @ 60-80%
Or, 8/s Staggered Stance Deadlifts
12 Seated Banded Rows
—
Then,
8/s Staggered Stance Deadlifts
5/5/5/5 Push-Ups
200m Row Every Other Round
(x12 Minutes)
—
To Finish,
5×5 Pull-Ups

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts → 5×12 KB Hinge Taps or 5′ KB SWING TEST (53#/36#)
5/5/5/5 Push-Ups → 5×3″ Negative Push-Ups

Advanced Development:
Deadlifts → 4×3 @ 85% or Find Your 1R Max

SPECIALTY CLASSES

Shred
7a, 6p – CP

5’ EMOM: 12 Burpees
(Rest 2 min)
—
5’ EMOM: Crazy 8’s (8 Lunge Jumps + 8 Plyo Push-Ups + 8 V-Ups)
(Rest 2 min)
—-
12’ EMOM:
3 DB Snatch R
3 1-arm DB Renegade Row R
3 DB Snatch L
3 1-arm DB Renegade Row L
2 Goblet Squat Jumps
—
To Finish:
50 Frog Kicks
25/s Bicycle Crunch
250 OH Flutter Kicks
25/s Spiderman Crunches
25/s Hip Drops
3×1’ Plank
Move down the list in order.

Olympic Weightlifting
12 pm (PB)

Warm-Up Progression:
3 x 5 Behind-the-Neck Press @ 50%
—
First Progression:
3 x 5 Snatch Balance @ 50%
—
Main Movement:
8 x 1 Complex: 1 Snatch + 1 Hang Snatch @ 80%

Muscle
5:30 – PB

First, at Lighter Weight to Warm Up.
20 Strict Barbell Press
8/s Staggered Stance KB Deadlifts
(x4)
—
Then,
8 Box Squat
15 Behind the Neck Press
20” Extended Plank
(x5)
—
8/s Front Rack Bulgarian Split Squats
10/s DB Side Raises
1 Barbell Curl 21
(x5)

Friday

Daily New and Notes:

Today in 100 Words: Wrapping up our bench press work in November by finding our 3R Max. This will be fun for those who have never seen their strength capabilities in this form of the press. In Keeping with the theme, we also have that option for folks who have been overhead squatting. Tier 2 will be a re-test of our Week 1 “Triathlon”. If it’s your first time, establish a baseline as this will return.

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

“Smucker’s”

First, for Strength.
Find a 3R Bench Press Max
5 Box Jumps
80m Farmer Walk
—
Then, “Triathlon” Re-Test
500m Row
500m Run
20 Burpees

PROGRAM DEVIATIONS

Phase 1 Progressions:
Bench Press → 5×10 DB Floor Press
Box Jumps → Squat Jumps

Advanced Development:
Bench Press → 5 OHS
Box Jumps → 1-Leg Box Jumps

SPECIALTY CLASSES

Shred
6a (PB)

W/ a Team of 3
A: 300m Run
B: Barbell Shred Complex
C: 20 High Knees → 100m Row Sprint
(x30 Min)
—-
To Finish.
10/s Side Plank Hip Drops
12 Reverse Crunches
10 High Plank Kickouts
20” Reverse Planks
(x7 Min)