Monday, 3/14

Daily News and Notes:

*Why the 7 on and 1 off? The goal is to avoid a steady, slow state cardio. We want to go hard in a short amount of time, recover, and then repeat. More oxygen demand, greater effort, more calories burned and working towards a higher VO2 max and work capacity.

Save the Date! Saturday, April 9th for our 3rd Annual Firefighter Aid Fundraiser! Full event information here:

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Daily Challenge

“Indiana Jones”
Format: 7′ On/1′ Off (x4)

Exert max effort for 7 minutes, with programmed rest for 1 minute. Repeat 4 times. Always keep your place in the workout.

For Fat Loss & Conditioning.
Rope Movement Rotation
A: 1 Burpees + 15 Rope Waves (x5)
B: 50 1-Leg Stagecoach Waves
C: 10 Kneeling Get Up Waves
10 180s
21 Barbell Curls
5 Mount Climber → 2 Spidermen (x5)
11 MB Goblet Squats
100m Sprint

Specialty Classes

12p, 6 pm (CP)

5×3 Hang Clean or Hang Snatch @ 85%

Then, Muscle Superset Ladder
Front Squat @ 50-60%%
KB Strict Press (44#/26#)

Tuesday, 3/15

Daily News and Notes:

*Helpful Reading: Correcting 3 Common Olympic Lifting Mistakes (especially point #2) by Coach Caitlin
*Helpful Viewing: The Back Heel in the Split Jerk (video) by Coach Dave

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Daily Challenge

“Minority Report”
Format: 2-Tier

First, For Strength & Glutes.
5×5 Split Jerks @ 75%
4/4/4 Heavy RKB Swing Cluster

Then, for Muscle & Core.
10 DB Bench Press
6 Chin-Ups
5/s Plank Pull Throughs
150m Row
(x15 – 20 Min)

Specialty Classes

6 pm (CP)

5×8 Deadlifts @ 60%

10 Barbell Bench Press
10 Reverse Grip Curls
(xTime Remaining)

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

W/ Running Clock:
2min max pushups
1min plank
2min max situp
1min plank
2min max squats
with a partner relay style:

  1. 300m row/Farmer Holds x8
  2. 200m run/ 5 burpees together x8
  3. 50 walking lunges/Ovrhd plate hold x4

Wednesday, 3/16

Daily News and Notes:

*Don’t forget! Restorative Yoga with Coach Julianne tonight, 8 pm at Crown Point. Be there or be stiff!

*What’s with the weird numbers on back squats? To receive the benefits of eccentrics, isometrics and time under tension in one set. Lots of strength gains occur in the eccentric, and isometric training has been around for ages as a strength builder.

The first number, 4 – 4 seconds on the eccentric
The second number, 1 – time spent at bottom, 1 second
The third number, x – x means to explode up
The fourth number, 2 – time spent at top before next rep begins.

Builds strength, quality movement pattern and kinetic awareness.

*Helpful Reading for Today: Tempo Training (by James Fitzgerald)

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Daily Challenge

Format: 2-Tier

First, For Strength.
41X2 Back Squats for 3 Reps
8/8 DB Front to Side Raise

Then, for Fat Loss & Conditioning.
20:16:12:8:4 DB Thrusters
200m Run
To be completed as fast as possible

Specialty Classes

5:30p – PB

Warm Up: 
Cossack Lunge x 10
Inch Worm x5
8 Goblet Squat Pass 8
SLDL to Lunge 5/Sd
(x12 Min)
Press to Windmill 2:1 x 5ea
Ring Pull Ups 5
(x12 Min)
Farmers Walk
Rack Walk
Squat Walk
(x12 Min)

12p, 6 pm (CP)

5×5 Bench Press @ 80%
3223 Goblet Squats for 4 Reps

10 Zottman Curls
5 Seated Box Jumps

Restorative Yoga
8 pm – CP

Thursday, 3/17

Daily News and Notes:

*Helpful Viewing: How to Get More From Body Weight Movements (by Coach Dave)

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Daily Challenge

“Private Ryan”
Format: 3 AMRAPs

Each circuit is 7 minutes. Track and record your rounds completed.

Circuit A
200m Row
80m Run

Circuit B
7 Push-Ups
9 OH KB Swings (44#/26#)

Circuit C
4 V-Ups
3/1 Chin-Ups
2 Burpees

Specialty Classes

7a – CP

Bridge Run
500m Row
40 Sit-Ups
30 Hell Trots
40 K2E
500m Row
Bridge Run

Friday, 3/18

Daily New and Notes:

*The Purpose of IWT – In these workouts, we have three short bouts of maximum effort approximately three to four minutes in duration. Now, maximum effort is a term thrown around carelessly, but that’s exactly what we’re after today. Getting to a dark place. Perform the thrusters, row and run at a full sprint speed, as fast as your body will allow you to move. The result is conditioning that far supersedes steady state cardio and your VO2 max and work capacity will greatly improve. As far as body composition, this workout creates a high oxygen debt and caloric burn. The key? Truly exhausting yourself.

*Mobility Class – Coach Julianne’s mobility class is at 5:30 at P360 Pacific Beach. If you need help in your joints and feel your range of motion constantly limited on movements, get in to this class!

*Yesterday’s Top Point Totals.

Noah Cosby, 36
Eric Hansen, 30
Ian Felicitas, 30
Ricky Jimenez, 30
3 Tied at 29

Ashley Francis, 32
Ashley Geary, 30
Brenna Bandy, 29
Skye Halliday, 28
Kelly Kehm, 27

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Daily Challenge

Format: IWT for Time

For 3 Rounds.
In 12 Minutes Per Round
11/9/7 Thruster (95#/65#)
300m Row
300m Run
Immediately After Each Round. Record Time, Then.
Strict Rest for 2 minutes
After That 2 Min. Rest,
25 Sit-Ups
25 BW Lunges
Then, Rest the remainder of the 12 minutes until your heat Is back up. Record your average time per round.

Specialty Classes

12p (CP)

5×5 Sumo Deadlift @ 80%

5/2 Weighted Chin-Ups (M/W)
6 Strict Barbell Press

6a (PB)

4 Rounds:
500m run
12 Alternating Pistols
12 V-ups
10 Goblet Squats 70/53
10 Wgtd pushups 25/10
9 burpee pullups
9/e side plank reach throughs
40” squat hold

To Finish: 3x200m row sprint

Mobility Focus: Hips
5:30 (PB)

Saturday, 3/19

Daily New and Notes:

*Saturday Open Gym – Due to decreased demand for an extended hour, Open Gym will be from 9 – 12p until announced otherwise.



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Daily Challenge

Format: Ladder

For Total Body.

10 Hell Trots
20 Burpees
30/15 Pull-Ups (Men/Women)
40 Spidermen (Total)
50 Barbell Curls (55#/35#)
60 RKB Swings (44#/26#)
70 Frog Kicks
80 Jumping Jacks
90 BW Squats
1 Bridge Run

Open Gym: 9a – 12p @ PB

Sunday, 3/20


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Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP