December

Daily News and Notes:

DAY
FOCUS
MONDAY
BACK SQUATS
TUESDAYRx’d INTERVALS
WEDNESDAYJERKS
THURSDAYDENSITY CIRCUITS
FRIDAYCLEANS

During December, back squats, jerks and cleans will feature 5R baselines for intermediate athletes. Advanced athletes will alternate between 4R and 2R + AMRAP days for squats, 3R and 2R days for jerks, and 5R and 3R + AMRAP days for cleans. PHASE 1 athletes will have the weekly opportunity to test their 5 MIN KB SWING total.

Tuesdays will keep an interval theme. Programmed max intensity work with programmed zero effort rest for highly effective conditioning, work capacity building and fat loss. Thursdays will follow density circuit protocol, challenging circuits with big, compound Olympic or Powerlifting movements.

There will be test and re-test of the 1 mile run, and an increase in the amount of timed challenges in the month of December, as intensity is the overall theme of the month across Daily Challenge programming.

SHRED will be offered at varying times five days a week and will continue to push the threshold on intensity. We’ll be rolling out over a dozen brand new movements that will be found only in SHRED programming.

The MUSCLE focus will be varying sled pulls and drags and on Tuesdays, and deadlifts with very high rep movements on Thursday. Both days with varying accessory movements.

The final two weeks of December will have varied
OLYMPIC WEIGHTLIFTING class programming, and will pick up a brand new, targeted cycle January 1.

 

Monday

Daily News and Notes:

Schedule Tests Today:

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

Today in 100 Words: Today, we re-establish a 5R or 4R squat baseline for progress measurement in December. 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. On your lawnmower row, make sure both toes are pointed straight ahead, do not let the back foot “toe out”, or you will lose a lot of isometric benefit in the glute. In Tier 2, we are following 10:1 descending rep protocol. Try and stay moving and keep the pace intense and uncomfortable. Today, we slam from the split squat stance position, which will provide an added challenge to both the obliques and the glute medius. We should still be focused on a powerful slam despite the “awkward” stance. Advanced athletes have a fun one in the option of going for time today.

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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

“Stockton”

First, for Strength.
5 Back Squats @ 50-75%
12/s DB Lawnmower Row
(x4)

Then, for Conditioning.
10:1, all reps total reps
Goblet Reverse Lunges
Ring Dips
Split Stance MB Slams
100m Run

Alternative Tier 2 for Time:
10:1 FTF Front Squat (95#/65#)
5/3 Chin-Ups
100m Row

NOTES:

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squats 5 MIN KB SWING TEST, or, 5×12 Goblet Squats
Ring Dips
Push-Ups or Kneeling Push-Ups

Advanced Development:
Back Squat  4×4 @ 80%

SPECIALTY CLASSES

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

(3) Density Circuits to focus on a high level of EPOC and fat burning.

13 Minutes
5/s High Plank Reach Through
12 Banded Kickouts
7/s Split Stance Curl & Press
150m Row

–Rest 2’–

13 Minutes
10 Goblet Squat Cleans
30 Banded High Knees
200m Run

–Rest 2’–

13 Minutes
6 RKB Swings
6 Burpees
6/s OH Plate Reverse Lunges

Olympic Weightlifting
6 pm (CP)

CLEANS – WEEK 5

First Progression:
3 x 3 Three-Position Cleans @ 30-50%

Second Progression:
3 x 3 Clean Pulls from the floor @ 100%

Main Movement:
5 x 2 Cleans @ 85-90%

Tuesday

Daily News and Notes:

Schedule Tests Today:

  • 3:30 pm DC (PB)

Monday Men’s “Stockton”

  1. Noah Cosby, 9:51
  2. Than Merrill, 10:47
  3. Sam Epsteen, 12:12
  4. Corbin Smith, 13:47
  5. Dusty Teves, 13:54
  6. Ryan Booth, 14:30
  7. Bryan Pritz, 14:37
  8. Joe Scharnweber, 14:45

Monday Women’s “Stockton”

  1. Julianne Russell, 14:19
  2. Amy Beaver, 15:33
  3. Vivianna Booth, 15:53
  4. Bri Cherry, 16:35
  5. Natalie Leroux-Lindsay, 16:46
  6. MJ Kafkas, 17:23
  7. Anna Hollenhorst, 17:26
  8. Leah Kay, 18:15

Today in 100 Words: Today is called an IWT workout (Interval Weight Training). For an explanation and list of benefits of this style of short duration, max effort intensity, here is Dr. Pat O’Shea.

“Intense interval work utilizes a greater percent of the body’s muscles, both slow and fast twitch. Also, performing high intensity work places added energy demands on the respiratory system, cardiovascular system and nervous system. Thus more fat and glycogen are burned to support the expanding energy demands of the body during – and after – intense exercise. In other words, the cost of short intense interval exercise is very high in terms of energy demands in comparison to low intensity aerobic exercise.

What’s more, while at rest trained active muscles burn more fat night and day, contributing to further fat loss.”

Don’t be turned off by short duration, it’s about intensity in these workouts.

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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

“Payton”

Every 9 Minutes. In a 100% Maximum Effort Pace.
15 HPC + PJ
300m Row
10 Burpees
(x3)

Rest until your heat is back up. Track and average your three round average time.

Heat A0:009:0018:00
Heat B3:0012:0021:00
Heat C6:0015:0024:00

PROGRAM DEVIATIONS

Phase 1 Progressions:
Barbell Complex  12 DB Curl & Press
30om Row
300m Run

Advanced Development:
None

SPECIALTY CLASSES

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

(3) Density Circuits to focus on a high level of EPOC and fat burning.

13 Minutes
5/s High Plank Reach Through*
12 Banded Kickouts*
7/s Split Stance Curl & Press*
150m Row

–Rest 2’–

13 Minutes
10 Goblet Squat Cleans*
30 Banded High Knees*
200m Run

–Rest 2’–

13 Minutes
6 RKB Swings
6 Burpees
6/s OH Plate Reverse Lunge

Olympic Weightlifting
12 pm (PB)

CLEANS – WEEK 5

First Progression:
3 x 3 Three-Position Cleans @ 30-50%

Second Progression:
3 x 3 Clean Pulls from the floor @ 100%

Main Movement:
5 x 2 Cleans @ 85-90%

Muscle
6 pm (CP)

Giant Set:
40m Sled Drag
40m Reverse Sled Drag
10 UH Grip Row → 10 Curl → 10 Press → 10 Halfway Hold TF
10 DB Bench Press → Skullcrushers TF
30” Weighted Plank
(x40 Min)

Wednesday

Daily News and Notes:

Schedule Tests Today:

  • 12 pm SHRED (CP)

Men’s “Payton”

  1. Matty Dykes, 1:57
  2. Sam Epsteen, 2:00
  3. Kyle Atkinson, 2:09
  4. Than Merrill, 2:11
  5. John Blackburn, 2:19
  6. Brandon Hood, 2:20
  7. Ryan Booth, 2:22
  8. Erik Stephensen, 2:23
  9. Louis Schenk, 2:28
  10. Pedro Franco, 2:28

Women’s “Payton”

  1. Viv Smith, 2:24
  2. Marisa Elbers, 2:35
  3. Anna Hollenhorst, 2:36
  4. Heather Rafferty, 2:52
  5. Mindy Mondoux, 2:57
  6. MJ Kafkas, 2:58
  7. Corinne Ingham, 2:58
  8. Natasha Keitges, 3:04
  9. McKensie Kahnweiler, 3:03
  10. Gina Burgess, 3:10

Today in 100 Words: Today, we will be working overhead strength with the jerk. We also have a new option this month for folks who need help with their shoulder mobility. The behind the neck press is an excellent option for those who cannot press overhead in the conventional, front rack set-up. The staggered stance deadlift will be a mainstay in the month of December to build hamstrings and strengthen the posterior chain without the stress and spinal shear force of the conventional deadlift. Tier 2, we will be focusing on muscle endurance today. A slower paced circuit building muscle and strength. The better our muscle endurance, the better we are equipped to handle a form breakdown when reps get higher and tougher. Everyone will be on bands today for the chin-ups, as we want slow, controlled, full ROM to develop the pull ability and the biceps.

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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

“Magic”

First, for Strength.
5 Push Jerk @ 50-75%
8/s Staggered Stance Deadlifts
(x4)

Then, for Muscle Endurance.
12 Banded Chin-Ups
8/s RDL
80m Farmer Walk
100m Run
(x20 Min)

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  5×10 Behind the Neck Press
Chin-Ups 8 Reps, or Ring Rows as Needed
RDL Perform Body Weight Reps

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

SPECIALTY CLASSES

Shred
12pm (CP)

Today we have a highly varied workout with an abs starter, an extended 25 minute total body plyometric-focused complex, and a cardio finisher with a partner for increased effort.

5 Min Abs Circuit:
20 V-Ups
20 High Plank Kickouts
10/s Hip Drops*

–Rest 90”–

25 Min Total Body Complex:
D&B OH Walking Lunge w/ Split Squat
10/s Around the World*
60 Quick Feet*
10 MB Slam Complex*

–Rest 2’–

Finish w/ a Partner.
A: 100m Run
B: Burpees
(x7 Min)
Rotate on A team member.

Olympic Weightlifting
6 pm (CP)

SNATCHES – WEEK 5

Warm-Up Progressions:
2 x 3 Muscle Snatch
3 x 3 Snatch Pulls from the floor @ 100%

Main Movement:
5 x 2 Snatch @ 85-90%

Assistance Work:
3 x 5 Press in Snatch

Kettlebell Core
5:30p (PB)

Line Drills
(x8 Min)

5 Row>Push Up>Clean>Thruster
30 Flutter Kicks
(x12 Min)

3 Pause Pull Ups
5 Broad Jumps
12 Weighted Jackknifes
40m Back pedal > 40m run
(x12 Min)

Partner Finisher:
80m Rack Walk
10 Glute Bridges>5 V-Ups

Thursday

Daily News and Notes:

Schedule Tests Today:

  • 7 am DC (CP)

Men’s 50/200m Run Pull-Up Challenge

  1. Joe White, 5:52
  2. Brett Marquis, 7:41
  3. Chris Boyd, 7:54
  4. Sam Epsteen, 9:00
  5. Dave Thomas, 9:50
  6. Jeremy Coombs, 9:58
  7. Tom Jakobowski, 10:00
  8. Conor Coleman, 10:15
  9. Corey Cress, 10:56
  10. Bill Byrne, 12:09

Women’s 25/200m Run Pull-Up Challenge

  1. Julianne Russell, 8:31
  2. Anna Hollenhorst, 11:22
  3. Natalie Leroux-Lindsay, 12:07
  4. Ashley Geary, 12:49

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. On the EMOM, the timing will be tight so make sure you select a weight that you can move with speed and power. Keep the DB moving up your midline. Once you get to Phase 2, there is no run to break up the flow of the circuit, so try your best to stay moving. You’re going to be tired and want to slam the knee into the ground on your lunges. Don’t. Control the eccentric. It’s where the #gainz are made.

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

DAILY CHALLENGE

“Kidd”

12’ Partner EMOM
A: 5/s DB Snatch
B: 20” Plank

Then, for 15 Minutes.
5/s Front Rack Reverse Lunges
8/s KB Archer Rows
7 Push-Ups
5 Chevrons
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
DB Snatch DB Muscle Snatch
Plank  Do Not Perform
Front Rack Reverse Lunge KB Goblet Version

Advanced Development:
DB Snatch Touch and Go

SPECIALTY CLASSES

Shred
6p (CP)

Today we have a highly varied workout with an abs starter, an extended 25 minute total body plyometric-focused complex, and a cardio finisher with a partner for increased effort.

5 Min Abs Circuit:
20 V-Ups
20 High Plank Kickouts
10/s Hip Drops*

–Rest 90”–

25 Min Total Body Complex:
D&B OH Walking Lunge w/ Split Squat
10/s Around the World*
60 Quick Feet*
10 MB Slam Complex*

–Rest 2’–

Finish w/ a Partner.
A: 100m Run
B: Burpees
(x7 Min)
Rotate on A team member.

Olympic Weightlifting
12 pm (PB)

SNATCHES – WEEK 5

Warm-Up Progressions:
2 x 3 Muscle Snatch
3 x 3 Snatch Pulls from the floor @ 100%

Main Movement:
5 x 2 Snatch @ 85-90%

Assistance Work:
3 x 5 Press in Snatch

Muscle
5:30 – PB

First,
4×12 Deadlifts @ 60%

Then, Giant Sets.
20 Bench Press
20/s DB Lawnmower Row
20 Straight Arm Band Pulldowns
20 Floor DB Flys
20 BB Curls
(x40 Min)

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. We have the option to develop our full cleans from the floor this month, as well. Continuing to advance on our pistol squat progressions. They are not a gimmick movement, they are one of the best movements we can perform to even out bilateral deficiencies, as well as strengthening of the glutes and hamstrings. It has carryover to any lower body movement we perform. Set or test against your baseline in the mile or “Biathlon” challenge.

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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

“Hardaway”

First, for Strength.
5 Hang Power Clean @ 50-75%
5/s Pistol Squats
30” Plank
(x5)

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

*King of the Hill @ CP.

PROGRAM DEVIATIONS

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