Monday

Daily News and Notes:

Today in 100 Words: Think about tall torso in your front squats. The rear delt pull throughs are important for maintaining healthy shoulders and pressing pattern. Perform with a prone (overhand) grip for better targeting of the rear delts. In Tier 2, go hard and push the pace on the higher end of the spectrum.

 

DAILY CHALLENGE

First, for Strength.
4×5 Front Squats @ 50-75%
5/s Rear Delt Pull-Through

Then, for Conditioning.
Ascending Hell Trot
100m Row/Run Alternating
(x15 Min)
Pace: Hard

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Squat  PHASE 1 Goblet Squat Test, OR
12 Goblet Squat
(x6)
Tier 2   100m Run Only

Advanced Development:
Front Squat  4×3 @ 8-85%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

Partner Workout

A: Goblet Lateral Complex
B: 300m Row

A: Alternating Plank Holds
B: 50 H2H RKB Swing Rotation

A: Burpee Pull-Ups
B: 500m Run
(x35 Minutes)

OLYMPIC WEIGHTLIFTING: 6 pm

Warm Up:
2 x 5 Clean Deadlifts @ 50%

Main Movement:
5 x 2 Cleans @ 85%

Strength:
4 x 3 Front Squats @ 80-85%

Tuesday

Daily News and Notes:

**5:30 pm at P360 PB will be a Daily Challenge class.

Today in 100 Words: Focus on fast feet in your hang snatch. If the feet are fast, the rest of the body will follow. As you continue to get more comfortable, focus on catching in a lower position each and every week. Tier 2 pace should be slow and moderate, with an emphasis on movement quality and load.  

 

DAILY CHALLENGE

First, for Strength.
4 Hang Snatch @ 50-75%
20″/sd Low Side Plank
(x5)

Then, for Conditioning.
3/s Lateral Glute Complex
3 x 3131 Tempo Pull-Ups
5 Ab Rollouts
80m Farmer Walk
(xTR)
Pace: Easy to Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatch  DB Muscle Snatch
Ab Roll-Outs 8/s Lawnmower

Advanced Development:
Hang Snatch 5×2 @ 75%+
Farmer Walk  Double Bottom’s Up Carry

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

For 40 Minutes. All reps are total reps unless indicated otherwise.
20/s High Plank Rope Snakes
20 OH KBS
20 T-Stabilizers
20 Renegade Rows
20 Seated Russian Rope Twists
20 1-Arm KB OH Lunges
20 KB Archer Rows
20 Diagonal Rope Slams
300m Run

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Clean Deadlifts @ 50%

Main Movement:
5 x 2 Cleans @ 85%

Strength:
4 x 3 Front Squats @ 80-85%

MUSCLE: 6p

First,
6 Barbell Strict Press
6 Wide Grip Pull-ups(weighted)
3′ Rest(start rest time from the end of the Strict Press set)
(x4)

Then,
10 DB Floor Press
8/sd DB Lawnmower Rows
90″ rest
(x3)

Last,
12 Close-Grip Bench Press
30″ rest
12 DB Bent Over Rear Delt Flies
30″rest
12 KB Curls
30″ rest
(x3)

Wednesday

Daily News and Notes:

Today in 100 Words: The amount of movements is kept to a minimum within three minutes as to keep your pace quick and the focus on intensity. Work is only in three minute micro bursts today, so we are looking to take our intensity to a 7 out of 10, while still being able to recover for the subsequent rounds. Do not reach max threshold.  

 

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

8×3’/1’

Even Rounds:
8 RKB Swings
5 Lateral Over the Bell Burpees
20 High Knees

Odd Rounds:
10 Power Strokes
5 Bear Crawl Attack & Retreat
4/s Renegade Front Raises
Pace: Hard

PROGRAM DEVIATIONS

Phase 1 Progressions:
Renegade Front Raises  Bodyweight

Advanced Development:
RKB Swings  Hand to Hand

SPECIALTY CLASSES

SHRED: 12 pm

6×5’/90”
8 Wall Balls
30 Rope Waves
1 Heavy Hell Trot
8 Plyo Skaters
1 Walkout Ladder
100m Row Sprint

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 5 Snatch Balance
—-
Main Movement:
5 x 3 Overhead Squats @ 85%
—-
Olympic Circuit:
5 TNG Power Snatch @ 60-70%
5 / 8 Chin-Ups
Max Handstand Hold
(x12 min)

KETTLEBELL CORE: 5:30p

3×8′ Stations

A.
5/s SLRDL
5/s Rack Squat to Press

B.
5 Chin Ups
15 Hand to Hand Swings

C.
20 Plank Kick Outs
30 Flutter Kicks
15 Lunge Jumps

Partner Finisher:
Reverse Plank
200m Run
(x3)

Thursday

Daily News and Notes:

Today in 100 Words: On your deadlift set-up, sit back into the heels and drive through the floor on your lift off. Do not lean back at lockout, simply reach natural, full hip extension. Think about as much leg recruitment on the initial drive as possible.

 

DAILY CHALLENGE

First, for Strength.
5 Deadlifts @50-75%
8 DB Press in Ext. Rotation
(x4)
Alt Movement: BB Split Squats

Then, for Muscle Endurance.
5/s DB Step-Ups
8 DB Side Raise
12 Ring Rows
1:3 Row for 100m
(xTR)
Pace: Moderate

Alternative Tier 2 for Time
5 T&G Power Clean & Jerk (135#/95#)
5 Lateral Bar Burpees
(x8)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlift 
PHASE 1 SWING TEST, OR
Alternative Tier 1

Advanced Development:
Deadlifts  4×3 @ 80% or 5-10# increase
DB Press 
HSPU

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 5 Snatch Balance
—-
Main Movement:
5 x 3 Overhead Squats @ 85%
—-
Olympic Circuit:
5 TNG Power Snatch @ 60-70%
5 / 8 Chin-Ups
Max Handstand Hold
(x12 min)

MUSCLE: 5:30p

First,
6 Barbell Bench Press
6 Sumo Stance 1-Arm Grounded Rows
3′ rest(start rest from the end of the Bench Press)
(x4)

Then,
8/sd KB Strict Press
8 Chin Ups
90″ Rest
(x3)

Last,
12 Barbell Curls
30″ rest
12 DB Triceps extension from the floor
30″ rest
12 DB Side Raises
30″ rest
(x3)

SHRED: 6pm

6×5’/90”
8 Wall Balls
30 Rope Waves
1 Heavy Hell Trot
8 Plyo Skaters
1 Walkout Ladder
100m Row Sprint

Friday

Daily New and Notes:

Today in 100 Words: Hold yourself accountable to high speed, mechanically sound movement. If you are getting proficient and comfortable, don’t be afraid to challenge the weight today as there is only five rounds. On the flip side, if you are not highly proficient, continue to develop with light weight and confident speed.   

DAILY CHALLENGE

First, for Strength.
3 HPC + 1 SJ
4/s Pistol Squat Progressions
(x5)

Then, for Conditioning.
W/ a Partner.
A: 100m Medley
B: Figure 8 Cleans / H2H Swings
(x15 Min)
Pace: Hard

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 5 Hang Muscle Clean + 5 Push Press

Advanced Development:
Tier 1 5×2 Clean & Jerk @ 85%

SPECIALTY CLASSES

SHRED: 6a, 12 pm

For 40 Minutes. All reps are total reps unless indicated otherwise.
20/s High Plank Rope Snakes
20 OH KBS
20 T-Stabilizers
20 Renegade Rows
20 Seated Russian Rope Twists
20 1-Arm KB OH Lunges
20 KB Archer Rows
20 Diagonal Rope Slams
300m Run

Saturday

Daily New and Notes:

First, 14′ EMOM
A: 5 Thrusters
B: 5 Pull Ups

Then,
5/s Curtsy Lunge
8 Plyo Push Ups
10 DB Curls
40 Flutter Kicks
200m Run
(x15 Min)

OPEN GYM: 9a – 12p

Sunday

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Vinyasa Yoga: No Yoga Today

Open Gym: 10a – 12p

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