This Week
There are no upcoming news or events for the second week of April.
Monday
DAILY CHALLENGE
Complete entire workout as fast as possible.
5/s Front Rack Reverse Lunges
6/3 Pull-Ups
(x3)
5 Push Jerk
5 OTB Burpees
(x3)
1 Mile Run
Intensity: Max
For Time:
(135#/95#)
PROGRAM DEVIATIONS
Phase 1 Progressions:
5/s Goblet Reverse Lunge
5 Pull-Ups
8 DB Push Press
2 Burpees
100m Run
(x20 Min)
Advanced Development:
Option for Time → 135#/95# on Barbell Movements
SPECIALTY CLASSES
SHRED: 12p, 6:30p
25-20-15-10-5 Total Reps
Floor Wipers
Side Lunges
H2H KB Swings
KB Around the World (per side)
Plate GTO
300m Run
Finisher if Time:
500 OH Plate Flutter Kicks
2 Burpees Every Break
Tuesday
Monday PB (Men’s)
- Noah Cosby, 9:39
- Kyle Atkinson, 10:50
- Bryan Pritz, 11:18
- Kyle Paton, 12:15
- Ben Romig, 12:37
Monday PB (Women’s)
- Ashley Francis, 12:34
- Amy Beaver, 13:15
- Brie Hancy, 14:50
Monday CP (Men’s)
- Joe White, 11:52
- Joe Scharnweber, 12:24
- Anthony Harris, 12:41
- Mark Niznik, 13:00
- Nate Correia, 13:47
Monday CP (Women’s)
- Viv Booth, 11:12
- Nicole Choi, 13:21
- Mindy Mondoux, 13:37
- Julianne Russell, 14:14
- Bri Cherry, 14:32
DAILY CHALLENGE
First, for Strength.
5 Deadlifts @ 50-75%
5/s 1-Arm KB Jerk
(x4)
—
Then, Team Circuit.
A: 200m Row/Run Rotation
B: OH KB Swings
C: Push-Ups
(x15 Min)
Intensity: High
PROGRAM DEVIATIONS
Phase 1 Progressions:
Deadlifts → 12 Hinge Taps
KB Push Jerks → 8 Push-Ups
Optional Phase 1 Swing Test in Phase 1
Advanced Development:
Deadlifts → 4 x 3 @ 80%
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
3 x 11 Minute Partner Circuits
A: 200m Row
B: Plank
A: 200 Run
B: KB Complex
A: 8 Burpee Pull-Ups (or 5 Burpees + 5 Pull-Ups)
B: Landmine Rotated Lunges
MUSCLE: 6p
First,
6 Bench Press
6 Barbell Rows
3’ Rest
(x4)
—
Second,
10/S Standing 1-Arm Landmine Press
10 Chin-ups
Rest 90”
(x3)
—
Last,
Giant Sets
60 KB Curls
60 DB Side Raises
60 Banded Press Downs
Wednesday
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
10:1
Barbell Rows
MB Slams
Chin-Ups
80m Farmer Walk @ 75%
Intensity: Low to Moderate
—
Partner Finisher
3x300m Run Repeats
PROGRAM DEVIATIONS
Phase 1 Progressions:
Barbell Rows → Unloaded Barbell
Tier 2→ Optional PHASE 1 ROW TEST
Advanced Development:
For Time:
15 RKB Swings (62#/44#)
10 “Box Jumps”
(x5)
500m Row
800m Run
15 Burpees
SPECIALTY CLASSES
SHRED: 12 pm
5×6’/90” Off
Landmine Movement*
5/s KB Archer Rows
5 Goblet Squat Cleans
5 Push-Ups Complex
5 MB Slams
1 Speed Ladder
100m Row Sprint
*You will perform a different landmine movement each circuit.
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
2 x 5 Clean Deadlifts @ 50%
—
Main Movement:
Find a 1RM Clean & Power Jerk
Drop 10% for 4 more single C&PJ
—
Strength:
3 x 5 Press-In-Split
KETTLEBELL CORE: 5:30p
16 Min EMOM
Even: KB Grounded Row > Clean > Squat > Press x3
Odd: 5 V Ups > 10 High Plank Kick Outs
—
Then,
5/s Turkish Sit Ups
15 Jump Lunges
8 KB Curls
10 Hanging Knee Tucks
25m/s Side Shuffle
50m Run
(x15 Min)
Thursday
Wednesday Women’s (CP)
- Jeanette Williams, 10:48
- Kerri Voris, 11:01
- Monica Dickerson, 11:02
- Bri Cherry, 11:17
- Brittan Freman, 11:32
Wednesday Men’s (CP)
- Eric Hansen, 10:12
- Yuri Gorokhov, 10:29
- Shane Dooley, 10:54
- Joe White, 11:08
- Erik Stevenson, 11:23
Women’s PB
- Kimberly Faimon, 9:42
- Ashley Geary, 10:06
- Viv Booth, 10:14
- Hannah Bowden, 11:17
Men’s PB
- Terrence Higgins, 9:30
- Ben Romig, 10:28
- Kyle Atkinson, 10:38
- Bryan Pritz, 11:14
- Bill Byrne, 12:33
DAILY CHALLENGE
First, for Strength.
5 Back Squat @ 50-75%
8/s DB Sumo Rows
(x4)
—
Then, for Conditioning.
5 Hang Power Snatch @ 50%
2 Burpees
5 Heavy RKB Swing
100m Run
(x15 Min)
Intensity: High
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → **Optional Phase 1 Squat Test **, or Goblet Squats for Back Squats
Hang Power Snatch → 3/s DB Muscle Snatch
Advanced Development:
Back Squat → 4×3 @ 80%
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
2 x 5 Clean Deadlifts @ 50%
—
Main Movement:
Find a 1RM Clean & Power Jerk
Drop 10% for 4 more single C&PJ
—
Strength:
3 x 5 Press-In-Split
MUSCLE: 5:30p
First,
6- Strict Press
6- Pull-ups
Rest 3’
(x4)
—-
Then,
10- Floor Presses
10- Landmine Rows
90” rest
(x3)
—
Last,
12- Barbell Curls
30”rest
12- Barbell skull crushers
30” rest
12- DB Flys
30” rest
(x3)
SHRED: 6pm
5×6’/90” Off
Landmine Movement*
5/s KB Archer Rows
5 Goblet Squat Cleans
5 Push-Ups Complex
5 MB Slams
1 Speed Ladder
100m Row Sprint
*You will perform a different landmine movement each circuit.
Friday
DAILY CHALLENGE
Every 3 Minutes.
5 Hang Power Clean @ 50-75%
3/s Pistol Squats
(x5)
—-
Then, Partner Deck of Cards.
Odd: 400m Row/Dirty 30
Even: 300m Run/5 RKBS + 5 Push-Ups
Face: 15 Burpees/High Side Plank
(x20 Min)
Intensity: High
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → Hang Muscle Clean
Tier 2 → Adjusted Row and Run Distances
Advanced Development:
Tier 1 → 1 Clean & Jerk @ 90% every 3 minutes.
SPECIALTY CLASSES
SHRED: 6a, 12 pm
3 x 11 Minute Partner Circuits
A: 200m Row
B: Plank
A: 200 Run
B: KB Complex
A: 8 Burpee Pull-Ups (or 5 Burpees + 5 Pull-Ups)
B: Landmine Rotated Lunges
Saturday
First, for 25 Min:
10 Thrusters
5 Burpees
300m Run
10 OH KB Swings
10 KB Hop-Overs
20″ Hollow Hold
5 DB Cleans
OPEN GYM: 9a – 12p @ PB
Sunday
Enter tracking into the Whiteboard App
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