Monday

Daily News and Notes:

*We move to Crown Point this week with the same lineup of classes as we had last week, but at Crown Point ONLY.

Today in 100 Words: Today, we re-build our 5R or 2R + 70% AMRAP squat baseline. If you increased your top end working set by five pounds, that is a victory not to be overlooked! Continue to place focus on what your knees are doing on your squat, and if they are inverting as you begin to rise, get a coach to prescribe you some glute medius movements. Tier 2, the HPC are a little bit heavier than usual for a Tier 2, so your pace won’t be too quick. You want to move from one movement right to the next, do not linger, but do not be too hell bent on your pacing today.

DAILY CHALLENGE

“Donner”

First, for Strength.
5 Back Squats @ 50-75%
12 DB Floor Press
(x4)

Then, for Conditioning.
5 Hang Power Cleans @ 60%
7 DB Push Press
9 Reverse Crunches
100m Run
(x15 Min)

Alternative Tier 2 for Time:
300m Row
30 RKB Swings (53#/36#)
(x3)

PROGRAM DEVIATIONS

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

Advanced Development:
Back Squat  4×2 @ 80-90%
DB Floor Press  Max HSPU

SPECIALTY CLASSES

SHRED: 12p

With a partner for all three phases.

First, in a You-Me Pace
3 Hell Trots
5 Burpees
3 V-Ups
(x20 Min)

Then,
7 Minutes of alternating OH KB Swings.
Trade with partner when tired.
When not swinging, perform High Plank Reach Throughs*.

To Finish,
200m Burnout Relay
(x3 each)

OLYMPIC WEIGHTLIFTING: 6 pm

First:
2×8 Hang Muscle Snatch
2×5 OHS @ 50%

Main Movement:
5×2 Snatch @ 80%
Or, 5×5 Hang Snatch @ 50-75%

Then, Olympic Circuit:
5 Hang Clean Complex
5 Heavy Goblet Reverse Lunges
3 Weighted Chin-Ups
2 Weighted Burpees
(x12 Min)

Tuesday

Daily News and Notes:

*We move to Crown Point this week with the same lineup of classes as we had last week, but at Crown Point ONLY.

Men’s Monday DC

  1. Brogan Graham, 5:17
  2. Lenny Weiner, 6:10
  3. Beck Wheeler, 6:25
  4. Nik Kafkas, 6:31
  5. Mike Burke, 6:33
  6. Sean Leffler, 6:42
    Nick Roehr, 6:42
  7. Sam Epsteen, 6:47

Women’s Monday DC

  1. MJ Kafkas, 6:27
  2. Kelly Kehm, 6:29
  3. Erica Fricke, 6:46
  4. Chelsea Seifert, 7:23

Today in 100 Words: Today, we are using Tabata style protocol, where we have precisely programmed bouts of rest with a 2:1 work to rest ratio. Go hard when it’s time to work, do not pace or save yourself. Your weight selection should be moderate to heavy, we want to be quite fatigued after each 30 seconds. Do not overdo it to the point you have to rest in the 30” working window, but if you are not fatigued after the 30 seconds are up, you need to increase load. The renegade rows will be heavier than you’re used to today.

DAILY CHALLENGE

“Blitzen”

30”/15” x 4 @ each station. A total of 3 Rounds.

A: Alt. DB Snatches
B: Heavy Renegade Rows
C: Wall Balls
D: Max Distance Row
(x3 Rounds)

PROGRAM DEVIATIONS

Phase 1 Progressions:
DB Snatches  DB Muscle Snatches

Advanced Development:
None Alt. Hand to Hand RKB Swing option

SPECIALTY CLASSES

SHRED: 7 am, 5 pm

First, in a You-Me Pace
3 Hell Trots
5 Burpees
3 V-Ups
(x20 Min)

Then,
7 Minutes of alternating OH KB Swings.
Trade with partner when tired.
When not swinging, perform High Plank Reach Throughs.

To Finish,
200m Burnout Relay
(x3 each)

OLYMPIC WEIGHTLIFTING: 12p

First:
2×8 Hang Muscle Snatch
2×5 OHS @ 50%

Main Movement:
5×2 Snatch @ 80%
Or, 5×5 Hang Snatch @ 50-75%

Then, Olympic Circuit:
5 Hang Clean Complex
5 Heavy Goblet Reverse Lunges
3 Weighted Chin-Ups
2 Weighted Burpees
(x12 Min)

Wednesday

Daily News and Notes:

*We move to Crown Point this week with the same lineup of classes as we had last week, but at Crown Point ONLY.

Today in 100 Words: Close out your jerk cycle with your best speed and aggression under the bar yet. Dip and drive with power, and focus on getting that head through! Advanced athletes should focus on getting the feet to land simultaneous with bar lockout overhead. When you dip, on both the push and split jerk, make sure that the elbows stay up. If they dip, the torso follows and that throws off your balance. In Tier 2, move quickly and do not linger.

 

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Dasher”

First, for Strength.
5 Push Jerk @ 50-75%
8 KB RDL
(x4)

Then, for Muscle Endurance.
5 Chin-Ups
8 MB Clean & Press
7 Ring Dips
6 Goblet Step-Ups
(x12 Min)

To Finish,
30 Burpees

Week 1 Re-Test, Alternative Tier 2 for Time:
50/30 Pull-Ups
200m Run every time you leave pull-up bar.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Jerk  Behind the Neck Press
Chin-Ups  Ring Rows as Needed

Advanced Development:
Push Jerk 4×2 Split Jerk @ 80-90% + AMRAP @ 70% after 4th set.

SPECIALTY CLASSES

SHRED: 12 pm

First, for 14 Minutes.
20 Rope Waves + 10 Rope Slams + 20 Rope Waves
2 Lunge to Press Complex
3/s 1-Arm Half Burpees
Plyo Squat Ladder
5/s Split Stance Rotational MB Toss

Rest 3’

Then, for 14 Minutes.
200m Run
5 MB Slam Complex

MUSCLE: 6 pm

First,
12 Deadlifts @ 50%
8-8-8-8 Curls
(x5)
—-
10 DB Fly → 10 Skullcrushers → TF DB Bench Press
30” Weighted Plank
(x5)

Thursday

Daily News and Notes:

*We move to Crown Point this week with the same lineup of classes as we had last week, but at Crown Point ONLY.

Today in 100 Words: Today will be a team workout in groups of 5. Each station will feature a combination of movements. Some you will get through faster than others, but you cannot move onto the next station until your teammate in front of you advances. Use any idle time at the faster stations as rest to move powerfully at the next station. Complete as many rotations with your team in 30 minutes as possible.

DAILY CHALLENGE

“Comet”

In Teams of 5. Move on only when everyone is done. Use any idle time as recovery to go harder for next station.

A: 300m Row
B: 40 OH KB Swings
C: 15/s Split Stance Wall Balls
D: 30 Supine Row
E: 15/s 1-Arm Half Burpees
(x30 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
300m Row 200m Row
Supine Row  20 Reps
OH KB Swings 40 Reps
1-Arm Half Burpees 10 Burpees

Advanced Development:
None

SPECIALTY CLASSES

SHRED: 6pm

First, in a You-Me Pace
3 Hell Trots
5 Burpees
3 V-Ups
(x20 Min)

Then,
7 Minutes of alternating OH KB Swings.
Trade with partner when tired.
When not swinging, perform High Plank Reach Throughs*.

To Finish,
200m Burnout Relay
(x3 each)

Friday

Daily New and Notes:

*We move to Crown Point this week with the same lineup of classes as we had last week, but at Crown Point ONLY.

Today in 100 Words: Continue to focus on a vertical pull path of the barbell. Do not let it “rainbow” out from your body. That causes you to have to jump out to receive it. On each rep, reset to make your set-up consistent. Toes turned out, knees flared out, chest elevated. Re-test week one baseline in Tier 2.

DAILY CHALLENGE

“Rudolph”

First, for Strength.
5 Hang Power Clean @ 50-75%
5/s Pistols
(x5)

Then, for Conditioning.
1 Mile Run for Time*, or
“Biathlon” for Time

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Cleans  Hang Muscle Cleans
Pistol Squats
Pistol Taps to Bench

Advanced Development:
Hang Power Cleans  5×2 Hang Clean + AMRAP @ 70% on Final Set. On the AMRAP you may catch at any height.

SPECIALTY CLASSES

SHRED: 12 pm

12 Minutes.
5/s Heavy Renegade Row
10 Goblet Side Lunges
20 Russian Rope Slams
200m Row

–Rest 2’—

25-20-15-10-5
OH KB Swings
High Plank Banded Kickouts8
Hill Jumps
Push-Ups
200m Run

Saturday

Daily New and Notes:

First, for 25 Minutes.
12 RKB Swings
10 Plate GTO
8 Med Ball Slams
6 Push-Ups
4 Hell Trots
2 Pull-Ups
200 M run
(x25 Min)
—-
Partner Finisher:
A: 200m Row
B: Max Plank
(x10 Min)

OPEN GYM:

There is no Open Gym today.

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

Happy New Year! There is no yoga today.

Open Gym:

…or Open Gym.

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