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)

  1. Noah Cosby, 9:39
  2. Kyle Atkinson, 10:50
  3. Bryan Pritz, 11:18
  4. Kyle Paton, 12:15
  5. Ben Romig, 12:37

Monday PB (Women’s)

  1. Ashley Francis, 12:34
  2. Amy Beaver, 13:15
  3. Brie Hancy, 14:50

Monday CP (Men’s)

  1. Joe White, 11:52
  2. Joe Scharnweber, 12:24
  3. Anthony Harris, 12:41
  4. Mark Niznik, 13:00
  5. Nate Correia, 13:47

Monday CP (Women’s)

  1. Viv Booth, 11:12
  2. Nicole Choi, 13:21
  3. Mindy Mondoux, 13:37
  4. Julianne Russell, 14:14
  5. 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 2Optional 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)

  1. Jeanette Williams, 10:48
  2. Kerri Voris, 11:01
  3. Monica Dickerson, 11:02
  4. Bri Cherry, 11:17
  5. Brittan Freman, 11:32

Wednesday Men’s (CP)

  1. Eric Hansen, 10:12
  2. Yuri Gorokhov, 10:29
  3. Shane Dooley, 10:54
  4. Joe White, 11:08
  5. Erik Stevenson, 11:23

Women’s PB

  1. Kimberly Faimon, 9:42
  2. Ashley Geary, 10:06
  3. Viv Booth, 10:14
  4. Hannah Bowden, 11:17

Men’s PB

  1. Terrence Higgins, 9:30
  2. Ben Romig, 10:28
  3. Kyle Atkinson, 10:38
  4. Bryan Pritz, 11:14
  5. 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

 

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Vinyasa Yoga: 9a @ CP

Open Gym: 10a – 12p @ CP

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