Monday

Daily News and Notes:

Monday December Class Tests:

• 12pm SHRED (CP)
• 3:30 pm DC (PB)
• 5:30 pm SHRED (PB)

Today in 100 Words: Today, we continue to work on the 5R back squat. Do not let repetition fool you, as the 5R range could be performed indefinitely to great results. Advanced athletes will perform 2R sets and finish with an AMRAP @ 70%. Pay attention to what your knees are doing on the squat. Are they inverting? If so, it’s a great opportunity to strengthen the glute medius, the outer glute muscle that helps stabilize us. PHASE 1 athletes will have the option to test or baseline their 5 minute swing test requirement. Tier 2 provides two 8 minute sprint circuits to be performed at lighter weight with an emphasis on speed and rounds. Do not be stubborn on your weight, if you can’t stay moving, 8 minutes will not benefit you. Speed and pace, here. Advanced athletes have the option of going for time today.

Warm-Up Focus: [ANKLE] Ankle immobility is a leading cause of faulty movement pattern, inefficient lifting and injury. It starts from the ground up.

DAILY CHALLENGE

“Sprite”

First, for Strength.
5 Back Squats @ 50-75%
12 DB Floor Press
(x4)
—
Then, for Conditioning.
9 OH KB Swings
5 Chevrons
6 Push-Ups
(x8 Min)

–Rest 90”–

12 KB Squat Clean
100m Run
(x8 Min)

Alternative Tier 2 for Time:
7 Hang Cleans (135#/95#)
7 Hanging Knees to Chest
7 Burpees
(x7)
Then,
500m Row

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squats → 5 MIN KB SWING TEST, or, 5×12 Goblet Squats
OH KB Swings → Russian KB Swings

Advanced Development:
Back Squat  → 4×2 @ 80-90% + AMRAP @ 70% after Final Set
DB Floor Press  → Banded Muscle Up Turnovers

SPECIALTY CLASSES

SHRED: 12p (CP), 5:30p (PB)

Total Body Circuit w/ a Team of 3.
A: 300m Run / 300m Row
B: Renegade Complex
C: MB Snatch Complex
(x30 Min.)

Every 5 minutes, everyone stops and performs 15 BW squats / 10 push-ups / 10 V-Ups while the clock runs.
—
Burnout Finisher:
A: 500m Run
B: Max Plank
C: Max Sets of 5/s KB Archer Rows
Everyone runs once

Olympic Weightlifting
6 pm (CP)

Warm-Up:
3 x 2 Complex @ 20-30%: 1 Slo-Mo Clean + 1 Clean
—
Progression Work:
3 x 2 Clean Pulls from the floor @ 110%
—
Main Movement:
Re-test your 1 RM Clean*
Then,
Reduce weight by 20%
2 Cleans every 3-4 minutes until class ends

*Finding a 1RM is not mandatory.

Tuesday

Daily News and Notes:

Schedule Tests Today:

• 3:30 pm DC (PB)

Men’s Crazy 7’s

1. Noah Cosby, 8:52
2. Kyle Atkinson, 9:01
3. Matty Dykes, 10:08
4. Than Merrill, 10:24
5. Ben Romig, 10:43
6. Justin Hancy, 11:27
7. Joe White, 11:44
8. Erik Stephenson, 12:17
9. Andy Mauser, 12:15
10. Nick Roehr, 12:25

Women’s Crazy 7’s

1. Nicole Choi, 10:48
2. Julianne Russell, 12:00
3. Anna Hollenhorst, 12:48
4. Corinne Ingham, 15:20
5. Mindy Mondoux, 16:01

Today in 100 Words: The point of Rx’ing rest is so that we can get the maximum amount of productivity from the working portion, which in today’s case is 7 minutes on, with 90 seconds of Rx’d rest. Hold yourself accountable to going as hard as you can for those 7 minutes, otherwise the benefit is minimal. We are looking to maintain a high level of output. The result of this style of workout is increased Excess Post Oxygen Consumption (EPOC), where our body is a caloric burning state afterwards in its effort to return to pre-workout homeostasis. You will get a few different versions of rope movements today targeting different parts of the body, and make sure to go hard on the power strokes. It should not be a casual row.

Warm Up Focus: [PEC MINOR] The pec minor is an important, small muscle set that helps stabilize the scapula and assist in proper function of the scapula in overhead pressing. If it gets tight, it can pull the shoulders the forward and create a hunch.

DAILY CHALLENGE

“A&W”

4×7’/90”

Rope Medley*

1. 10/s Diagonal Chops
2. 10 Reverse Lunge Waves
3. 20 Russian Twists

10 DB Curl & Press
5 Plank Walkouts
Lateral Plyo Lunge Ladder**
5/s Split Stance Wall Balls
10 Power Strokes

*Each time you get back to the top of the circuit, you will perform a different rope movement.
**Rotational MB Slams at P360 PB.

PROGRAM DEVIATIONS

Phase 1 Progressions:
None  →

Advanced Development:
None →

SPECIALTY CLASSES

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

5 Minutes:
Max Alternating 1-Arm Half Burpees

–Rest 90”–

5 Minutes:
5 Goblet Squat
5 Push-Ups
5 V-Ups

–Rest 90”–

20 Minute Partner Circuit:
A: 200m Run
B: Max Hell Trots

–Rest 90”–

Finish:
6 Hanging Knees to Chest
5/s 1-Arm MB Roll-Outs
10/s Hip Drops
(x5)

Olympic Weightlifting
12 pm (PB)

Warm-Up:
3 x 2 Complex @ 20-30%: 1 Slo-Mo Clean + 1 Clean
—
Progression Work:
3 x 2 Clean Pulls from the floor @ 110%
—
Main Movement:
Re-test your 1 RM Clean*
Then,
Reduce weight by 20%
2 Cleans every 3-4 minutes until class ends

*Finding a 1RM is not mandatory.

Muscle
6 pm (CP)

Giant Set:

Then,
40m Sled Drag
40m Lateral Sled Shuffle
TF DB Fly → TF Supine Bench Curls
8 Weighted Chin-Ups → TF Band Chin-Ups
30” Weighted Plank
(x40 Min)

Wednesday

Daily News and Notes:

Schedule Tests Today:

• 12 pm SHRED (CP)

Men’s OH Swings/200m Run

1. Than Merrill, 9:36
2. Justin Hancy, 9:46
3. Brogan Graham, 9:52
4. Kyle Atkinson, 9:57
5. Joe Scharnweber, 10:04
6. Brett Marquis, 10:17
7. Jeremy Black, 10:14
8. Joe White, 10:23
9. Corbin Smith, 11:01
10. Erik Stephenson, 11:08

Women’s OH Swings/200m Run

1. Ashley Geary, 9:39
2. Danielle Jakobowski, 10:07
3. Bri Cherry 10:20
4. MJ Kafkas, 10:21
5. Brenna Bandy, 10:32
6. Amy Beaver, 10:43
7. Anna Hollenhorst, 11:01
8. Jenn Ciofolo, 11:20
9. Corinne Ingham, 11:50
10. Lisa Vineyard, 12:22

Today in 100 Words: Today, we will be working overhead strength with the jerk and continue development in the behind the neck press for the high majority of folks who need help in the mobility of the overhead pressing position. Remember that speed is everything on the jerk. You want to DRIVE and PULL yourself actively under the bar as you powerfully drive the bar up overhead. Do not leave your head back, make sure it comes THROUGH the barbell. The staggered stance once more to build hamstrings and strengthen the posterior chain without the stress and spinal shear force of the conventional deadlift. If it feels better, you may elevate the back heel on these, and make sure your stance is not so wide that it becomes a lunge. It’s a deadlift! Lots of volume in Tier 2 today, making it a challenging route whatever athlete progression folks follow.

Warm Up Focus: [THORACIC]  The mid to upper back, a tight T-spine will hold us back in every overhead movement, as well as our front rack.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Pibb”

First, for Strength.
5 Push Jerk @ 50-75%
8/s Staggered Stance Deadlifts
(x4)
—
Then, for Conditioning.
5 Push-Ups
3 Burpees
5 Push-Ups
5 Chin-Ups
(x2)
200m Run
(Repeat for 15 Minutes)

Alternative Tier 2 for Time:
15 OH KB Swings (53#/36#)
200m Run
(x6)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Jerk  → 5×10 Behind the Neck Press
Chin-Ups → Ring Rows as Needed
Push-Ups→ 2×5″ Negatives

Advanced Development:
Push Jerk → 4×3 Split Jerk @ 80%

SPECIALTY CLASSES

Shred
12pm (CP)

You will be at each station working with max intensity for 20″, followed by 10″ of rest. You will do this six times at each station, and you will go through the workout twice.

6 x 20”/10” Tabata Intervals. 2 Rounds.
A: Paused Hollow Complex
B: Skiier Swings
C: Squat Jump Ladder
D: Kitchen Sink Squats
E: Around the World
(2 Rounds)

Olympic Weightlifting
6 pm (CP)

Warm-Up:
5 Muscle Snatch @ 30%
3 Drop Snatch @ 30%
(x3)
—
Progression Work:
3 x 2 Snatch Pulls from the floor @ 110%
—
Main Movement:
Re-test your 1 RM Snatch*
Then,
Reduce weight by 20%
2 Snatch every 3-4 minutes until class ends

*Finding a 1RM is not mandatory.

Kettlebell Core
5:30p (PB)

Thursday

Daily News and Notes:

Schedule Tests Today:

• 7 am DC (CP)

Today in 100 Words: Today the focus will be on Density Circuits. Short, high intensity circuits with big, compound movements where we accrue lots of volume and load in a short time frame. Today, it is the deadlift. Not normally a movement we perform in a circuit pace, so the leash will be short if you are not maintaining perfect structure in your reps. Strong anterior core and proper breathing will be required on this one. Keep the weight at 50%, if it feels easy for you, go faster. The partner finisher will be a “you/me” pace for 8 minutes non-stop. On your planks, feet together. Prevent the shoulders from hunching.

Warm Up Focus: [ANTERIOR CORE]. The front abdominal wall is responsible for transfer of force and spinal stability. It must be strengthened.

DAILY CHALLENGE

“Sunkist”

10:1
Deadlifts @ 50%
Ring Dips
Renegade Row (total reps)
100m Run
—
Partner Finisher:
A: 30” Plank
B: Max BB Curls
(x8 Min)

Switch when ‘A’ athlete has reached 30” in the plank.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlift → 10 RKB Swings every round
Ring Dips  → Elevated Bench Push-Ups
BB Curls → DB Curls

Advanced Development:
None →

SPECIALTY CLASSES

Shred
6p (CP)

You will be at each station working with max intensity for 20″, followed by 10″ of rest. You will do this six times at each station, and you will go through the workout twice.

6 x 20”/10” Tabata Intervals. 2 Rounds.
A: Paused Hollow Complex
B: Skiier Swings
C: Squat Jump Ladder
D: Kitchen Sink Squats
E: Around the World
(2 Rounds)

Olympic Weightlifting
12 pm (PB)

Warm-Up:
5 Muscle Snatch @ 30%
3 Drop Snatch @ 30%
(x3)
—
Progression Work:
3 x 2 Snatch Pulls from the floor @ 110%
—
Main Movement:
Re-test your 1 RM Snatch*
Then,
Reduce weight by 20%
2 Snatch every 3-4 minutes until class ends

Muscle
5:30 – PB

First,
15 Deadlifts @ 60%
15 Wide Grip Bench Press
(x4)
—
Then,
80m Farmer Walk
10/s Leaning Side Raises
15 Straight Arm Band Pulldowns
(x5)
—
To Finish:
3×15/s Split Stance Barbell Curls

Friday

Daily New and Notes:

Schedule Tests Today:

• 12 pm SHRED (CP)
• No 6 pm DC (CP)
  

Today in 100 Words: The 5×5 hang power clean is one of our favorite all around strength, power and athleticism builders. It gets every level of athlete stronger. Focus on internally rotating the arms to create better elevation of the elbows before the turn. (As a whole we pull back rather than up because so many have their arms externally rotated). Catch the bar as high as you can, actively catching/no crashing the bar to the shoulders. Advanced athletes will hit 3R sets with an AMRAP finisher. Catch as low as you need to on those. Tier 2 will have (2) short, intense bursts at five minutes or less to finish up on your conditioning.

Warm Up Focus: [POSTERIOR DELT]. The rear deltoid is a very important muscle to shoulder health. It is often overpowered by the trap in many movements, so it is rarely trained in the DC. Isolating it is important to our pressing and pulling function. On these movements, move slow and FEEL the rear delt working. It’s important we don’t shrug as we perform the pull-aparts. Shrugging = trap takes over.

DAILY CHALLENGE

“Barq’s”

First, for Strength.
5 Hang Power Clean @ 50-75%
5/s Pistol Squats
5/s Turkish Sit-Ups
(x5)
—
Then, Against a 5′ Running Clock.
500m Run
50 RKB Swings
15 Burpees

–Rest 5’–

Against another 5′ Running Clock.
400m Row
50 Goblet Squats
15 HSPU

Drop dead no matter where you are when clock reaches 5 minutes.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans  → 5×5 Hang Muscle Clean
Pistol Squats → Pistol Taps to Bench

Advanced Development:
Hang Power Cleans  → 5×3 @ 85% + AMRAP @ 70% after Final Set
Tier 2 KB Swing Weight → Circuit 1: 62#/44#, Circuit 2: 53#/36#

SPECIALTY CLASSES

Shred
6a (PB), 12pm (CP)

Total Body Circuit w/ a Team of 3.
A: 300m Run / 300m Row
B: Renegade Complex
C: MB Snatch Complex
(x30 Min.)

Every 5 minutes, everyone stops and performs 15 BW squats / 10 push-ups / 10 V-Ups while the clock runs.
—
Burnout Finisher:
A: 500m Run
B: Max Plank
C: Max Sets of 5/s KB Archer Rows
Everyone runs once

Mobility 
5:30 (PB)

Saturday

Daily New and Notes:

DAILY CHALLENGE

E.M.O.M
A. 3/s Humblers
B. 5 Pull Ups + 3 MB Slams
(x14 Min)
—
Then,
10 Goblet Squat Curls
10 Dive Bomb Push-Ups
15 Lunge Jumps
10 Ring Rows
10 V-Ups
Run 100m
(x15 Min)

9a-12p @ P360 Pacific Beach

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

9 am @ P360 Crown Point

Open Gym:

10a – 12p @ P360 Crown Crown Point