This Week

KB Swing Clinic –  Sunday, April 30th at 9 am at PB with Coach Dave. This Academy is for athletes of all levels and will be scaled according to strength and experience level. Spaces will be limited.

Athletes will learn how to:

  1. Better target the posterior chain rather than the low back, resulting in more muscle fiber work on the butt and hamstrings.

  2. Reduce or eliminate low back soreness from the swing.

  3. Build stronger lats to help you produce more pull-ups and better lifts.

  4. Breath properly to allow you to swing more weight at higher volume.

  5. Perform drills and exercises exclusive to this clinic.

There is no movement we perform at greater frequency than the Kettlebell Swing. Improving it will unlock many performance, health, and aesthetic benefits.

Coach Dave has multiple kettlebell certifications and seven years of experience training athletes with the kettlebell. 

Monday

DAILY CHALLENGE

Complete entire workout as fast as possible.
500m Run
35 Goblet Squats
500m Run
75 RKB Swings
500m Run
25 Burpees
500m Run
Intensity: Max

For Time:
62#/44#

PROGRAM DEVIATIONS

Phase 1 Progressions:
10 Goblet Squats
6 Push-Ups
8 Reverse Crunches
100m Run
(x20 Minutes)

Intensity: Low to Moderate

Advanced Development:
Option for Time  See Rx’d weight above

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 7 Minutes.
8 OH KB Swings
5 BW Squats
5 Push-Ups

Then, for 20 Minutes.
Rotating Rope Movement
5 MB Slams
5/s High Plank Pull Through
5 Goblet Squat
150m Row
100m Run

Then, for 5 Minutes.
Rotating Burpees with a Partner

Tuesday

Monday, Women’s PB

  1. Viv Booth, 13:50
  2. Brenna Bandy, 15:02
  3. Jessie Myers, 15:09
  4. Marisa Elbers, 16:15
  5. Rachael O’Connor, 16:51

Monday, Men’s PB

  1. Brogan Graham, 12:10
  2. Terence Higgans, 12:18
  3. James Cross, 13:34
  4. Ben Romig, 14:38
  5. Jonathan Race, 14:59

Monday, Women’s CP

  1. Abby Crotteau, 17:38
  2. Kerri Voris, 17:47
  3. Maria Morales, 18:06
  4. Corinne Ingham, 18:26
  5. Bri Cherry, 18:46

Monday, Men’s CP

  1. Dean McArdle, 14:56
  2. Than Merrill, 15:44
  3. Kyle Atkinson, 15:47
  4. Joe Scharnweber, 16:06
  5. Vikram Babu, 17:01

DAILY CHALLENGE

First, for Strength.
5 Deadlifts @ 50-75%
5/s 1-Arm KB or DB Jerk
(x4)

Then, for Conditioning.
10 DB Floor Press
8 Hamstring Roll-In
10 Ring Rows
5/s DB RDL
100m Row
(xTR)
Intensity: Low to Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts 12 Hinge Taps
**Optional Phase 1 Swing Test in Phase 1**
RDL
Bodyweight 

Advanced Development:
Deadlifts → 4 x 2 @ 90%

SPECIALTY CLASSES

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

With a Partner. For 30 Minutes.
A: 5/s BB Lunge (From Rack)
B: KB Archer Rows
(x2)

A: 8 DB Thrusters
B: Mountain Climbers
(x2)

A: 200m Row
B: BW Side Lunges
(x2)

A: 200m Run
B: Landmine Half Kneeling Press (Rotate 5/s at a time)
(x2)

MUSCLE: 6p

First,
4 Bench Press
4 Pendlay Rows
3’ Rest
(x4)

Second,
8/sd  1-Arm Landmine Press
8 Pull-Ups
Rest 90”
(x3)

Last,
Giant Sets
45 Hammer Curls
45-DB Side Raises
45-Barbell Skull Crushers

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

3×8’ Density Circuits

A.
5 Hang Power Snatch
5 BW Squats
30 Flutter Kicks
100m Row

B.
10 Renegade Rows
5 BW Lunges
30 Mountain Climbers
100m Run

C.
5 Hang Power Snatch
5 Over the Bar Lateral Hops
10 Bicycle Crunches
100m Row

Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Power Snatch → 4/s DB Muscle Snatch


Advanced Development:
None

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Power Clean+Front Squat+Push Jerk @ 30%

Main Movement:
10 min EMOM: 1 Clean & Jerk @ 85%

Strength:
Find a 3RM Bottoms-Up Front Squat

SHRED: 12 pm

11 Minutes
8 V-Ups
12 Banded High Plank Kickouts
4/s Split Stance Curl & Press
100m Row

11 Minutes
6 Goblet Squat Cleans
30 Banded High Knees
100m Run

11 Minutes
6 Skiier Swings
3/s 1-Leg Burpees
6/s OH Plate Lunges
20” Plank

KETTLEBELL CORE: 5:30p

5/s SLRDL
5 Rack Lunges
5 Ren Row Push Ups
5 Lunges
(x10 Min) 

8 DB Push Press
30m/s Side Shuffle
8 V-Ups
8 Jump Squats
5 Pull Ups
(x10 Min) 

Partner Finisher:
A. 5 OH Swings + 5 Plank Pull Throughs
B. 200m Run
(x10 Min) 

Thursday

DAILY CHALLENGE

First, for Strength.
5 Back Squat @ 50-75%
8/s KB Lawnmower Rows
(x4)

Then, 12 Min.
5 FTF Push Press
5 Chevrons
5 H2H Swings
100m Run
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 **Optional Phase 1 Squat Test **, or Goblet Squats for Back Squats
Push Press → DBs

Advanced Development:
Back Squat 4×3 @ 85% + AMRAP @ 75% for Bonus 5th Set

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 Power Clean+Front Squat+Push Jerk @ 30%

Main Movement:
10 min EMOM: 1 Clean & Jerk @ 85%

Strength:
Find a 3RM Bottoms-Up Front Squat

MUSCLE: 5:30p

First,
4 Strict Press
6 Chin-ups
Rest 3
(x4)

Then,
8 Floor Presses
8 DB Seal Rows
90” rest
(x3)

Last,
GIANT SETS
45 Barbell Curls
45 Banded Press-Downs
45 DB Flys

SHRED: 6pm

11 Minutes
8 V-Ups
12 Banded High Plank Kickouts
4/s Split Stance Curl & Press
100m Row

11 Minutes
6 Goblet Squat Cleans
30 Banded High Knees
100m Run

11 Minutes
6 Skiier Swings
3/s 1-Leg Burpees
6/s OH Plate Lunges
20” Plank

Friday

DAILY CHALLENGE

Every 3 Minutes.
5 Hang Power Clean @ 50-75%
3/s Pistol Squats
(x5)
—-
Then, for Conditioning. Partner Deck of Cards.
Odd: 200m Run / DB Curl & Press
Even: 300m Row / Side Planks
Face: 8 Burpee Pull-Ups / MB Russian Twists
(xTR)
Intensity: Moderate to High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1  Hang Muscle Clean
Tier 2 Optional Phase 1 Row Test

Advanced Development:
Tier 1 1 Clean & Jerk @ 80% 

SPECIALTY CLASSES

SHRED: 6a, 12 pm

With a Partner. For 30 Minutes.
A: 5/s BB Lunge (From Rack)
B: KB Archer Rows
(x2)

A: 8 DB Thrusters
B: Mountain Climbers
(x2)

A: 200m Row
B: BW Side Lunges
(x2)

A: 200m Run
B: Landmine Half Kneeling Press (Rotate 5/s at a time)
(x2)

Saturday

2×15′ Density Circuits

A.
80m Sled Drags
100m Run
30m Walking Lunge
100m Run
10 Push Ups
100m Run

B.
6 Arnold Press
15/s Side Plank Hip Drops
6 Chin Ups
6 Goblet Squats
30 Crunches
30″ Plank

OPEN GYM: 9a – 12p @ PB

Sunday

KB Swing Clinic –  9 am at PB with Coach Dave. This Academy is for athletes of all levels and will be scaled according to strength and experience level. Spaces will be limited.

Athletes will learn how to:

  1. Better target the posterior chain rather than the low back, resulting in more muscle fiber work on the butt and hamstrings.

  2. Reduce or eliminate low back soreness from the swing.

  3. Build stronger lats to help you produce more pull-ups and better lifts.

  4. Breath properly to allow you to swing more weight at higher volume.

  5. Perform drills and exercises exclusive to this clinic.

There is no movement we perform at greater frequency than the Kettlebell Swing. Improving it will unlock many performance, health, and aesthetic benefits.

Coach Dave has multiple kettlebell certifications and seven years of experience training athletes with the kettlebell. 

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Vinyasa Yoga: 9a @ CP

Open Gym: 10a – 12p @ CP

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