Tuesday, 4/5

Daily News and Notes:

*MONDAY TIER 2 LEADERBOARD:

MEN

1. Adam Whitcomb, 3:50
2. Noah Cosby, 4:02
3. Lucas Liu, 4:37
4. Scott Rosecrans, 4:58
5. Adam Hascall, 5:00

WOMEN

1. Anna Hollenhorst, 6:35
2. Julianne Russell, 6:38
3. M.J. DeJonckheere, 7:02
4. Jenn Ciofolo, 7:28
5. Danielle Williams, 7:42

THIS SATURDAY! Super Hero Smash for Mason – Just a reminder, our fundraiser for 6-year old Mason of the FireFighter Aid family is THIS Saturday, April 9th.  We really, really need your help in attendance to show Mason how much we care, as well as your donations. Here is the donation link: https://www.classy.org/san-diego/events/superhero-smash/e74323

*What does “Muscle and Core Circuit” Mean – It simply implies the focus of today will be on building muscle  and isolating our core development. The pace should be moderate and the focus should be not on speed, but challenge of the movement.

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Daily Challenge

“Doc”
Format: Muscle and Core Circuit

Muscle & Core Circuit.
50 Rope Russian Twists
40 Spiderman Crunches
30 Alt. Hammer Curls
20 Ring Dips
10 Glute Bridges
1 80m Farmer Walk
(x30 Min)

PROGRAM DEVIATIONS

Beginner Modifications
Ring Dips → Close grip kneeling push-ups
Glute Bridges → w/ just a bumper

Advanced Progressions
Format Variable → Every other minute, drop and perform 5 push-ups.
Glute Bridges → Hip Thrusts (More ROM)

Specialty Classes

Muscle
6 pm (CP)

First, for Girth:
4 giant sets of:
10x Close Grip Bench Press
8x Wide Grip Bench
10x Supinated Grip DB Bentover Row
—
Next, for Gunnage:
4 sets of:
Barbell “21s”
—
Finally (if time permits):
200m Walking Lunge

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

Wednesday, 4/6

Daily News and Notes:

*From Coach Brenna’s ‘How to Increase Your Back Squat’: “Bracing for the descent is one of the most important aspects of the squat. How well you brace your core before you descend will make or break the lift. This is accomplished by taking a extremely large breath, filling the belly and pushing out into your obliques in a 360 degree manner. This strong core you’ve created should not move, tilt, or extend in any manner throughout the entire lift. As you take in your bracing breath, you should also also engage your glutes and solidify your (hopefully) already tense upper body. Your weight should be toward the mid-foot and heel to avoid rolling forward on the balls of your feet.”…Read the full article.

Kettlebell Class Core Focus – In Kettlebell Core class, the movements will always feature a heavy emphasis on the abs and core, as well as traditional bell movements and some other movements we don’t find in the Daily Challenge.

*Restorative Yoga – Don’t forget, tonight and every Wednesday at 8 pm. Bring a mat an a foam roller and get ready to feel and move better.

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Restorative Yoga
8 pm – CP

Daily Challenge

“Dopey”
Format: 2-Tier

First, for Strength.
5×5 Back Squat @ 50-75%
10 Push-Ups
—
Then, for Strength and Conditioning.
8 Hang Cleans @ 40%
5 DB Strict Press
50m Backpedal → Sprint
(x20 Min)

PROGRAM DEVIATIONS

Beginner Modifications
Back Squat → 5×10 Goblet Squats
Hang Cleans → Muscle Cleans
Tier 2 → Slow pace

Advanced Progressions
Tier 1 Hypertrophy Option → 5×10 Back Squat @ 60%
Push-Ups → Add Weight
DB Strict Press →  Strict HSPU
Tier 2 → Max pace for 12 Minutes.

Specialty Classes

Kettlebell Core
5:30p – PB

Main Workout,
Double KB RDLs 10
Paloff Press 12/s
Inverted Row 10
Jump Lunges 20
(x20 Min)
—
Then for Core,
Plank Pull Through 12
Russian Twists 24
Jackknife 12
(x7MIin)
—
Finisher,
OH Swing / Burpee Pyramid
5-10-15-15-10-5

Barbell
12p, 6 pm (CP)

First,
Work up to 80% Clean and Jerk and perform 5 singles.
—
Then,
5 Dip-Pause-Drive Split Jerks @ 50%
5 No Approach Box Jumps
(xTR)

Thursday, 4/7

Daily News and Notes:

**NEW** Muscle Class Time – Thursday, 5:30 pm at P360 Pacific Beach.

*Tracking Rounds – We don’t do a lot of competitive style workouts because competing can often overshadow actual functionality of a workout very easily. So, when we do we expect folks to come in, go hard and push themselves. The first reason to tracking rounds is to see how you stack up. Plain and simple, it’s good to know where you stand when it comes to physical capability. The second reason, is it holds you accountable to effort.

*Integrity – You are not policed in workouts such as these. Track your rounds accurately, and with honesty. We coaches are not dumb and we know the capabilities of our members.

*Metabolic Benefit of Clusters – 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.

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Daily Challenge

“Sneezy”
Format: Metabolic Clusters

Perform three 6 minute stations. Track and tally your total completed rounds across all three.

A: (6 Minutes)
6 RKB Swings to Shoulder (53#/36#)
6 Chevrons

(Rest 3 Min)

B: (6 Minutes)
100m Row
12 BW Lunges

(Rest 3 Min)

C: (6 Minutes)
5 Push Jerk (135#/95#)
80m Run

(Rest 3 Min)

PROGRAM DEVIATIONS

Scaled Weight or Reps:
Equals ½ Round

Beginner Modifications:
Station C: Push Jerk → 10 DB Push Press

Specialty Classes

Muscle
5:30 – PB

First, for Thickness:
4 supersets of:
10x Supinated Grip Chinese Row (Underhand Supported Barbell Row)
10x DB Bentover Flys
—
Then, for Width:
5 supersets of:
12x DB Lat Pullovers
12x Band Lat Pull Apart
—
Finally (if time permits):
200m Farmers Carry

Shred
7a – CP

Friday, 4/8

Daily New and Notes:

*5:30p Mobility Class: Today Coach Julianne will be working with you on ankles and hips, progressing to some shoulder work. Ankle mobility is everything in fitness movements, if you don’t have it you will be severely limited on any squat, deadlifts and overhead work.

FireFighter Aid Fundraiser Tomorrow!!– Just a reminder, our fundraiser for 6-year old Mason of the FireFighter Aid family is Saturday, April 9th. See the link here for full details: https://www.facebook.com/events/1151829454836397/

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Daily Challenge

“Sleepy”
Format: 2-Tier

First, For Your Goal.
S: 5×5 Push Jerks @ 50-75%
H: 5×10 Push Press @ 40%
—
Then, for Fat Loss/Conditioning.
In teams of 3.
A: 300m Row
B: 300m Run
C: Rest
(x20 Min)

PROGRAM DEVIATIONS

Beginner Modifications:
Push Press → 5×10 DB Press
Row → 200m

Advanced Progression:
Push Jerk → 5×3 Split Jerks @85%

Specialty Classes

Barbell
12p (CP)

First, for Strength.
3133 Front Squats x 3 reps @ max weight you can perform and sustain.
(x5)
—
Then,  for Hypertrophy.
10 Barbell Bench Press
10 Pendlay Rows
(xTR)

Shred
6a (PB)

Mobility [Ankles and Hips]
5:30 (PB)

Starting Stretches:
-Hurdle Stretch
-Supine Butterfly
-Flexion Butterfly
-Internal Hip w/Lat stretch
-Shoulder Internal/External Rotation
-Hamstring Development

Drills
-90/90 (focusing on longer holds and slower movement)
-Leg lifts (seated neutral and flexed spine)
-Butterfly to Leg Lifts (perhaps adding height)
-Global hip rotations
Shoulders: Isolated scapular movements
Bottom squat hold progressions

Saturday, 4/9

Daily New and Notes:

*FireFighter Aid Fundraiser Today! – Today is finally the day where we get to rally and show Mason an amazing day of support. We will be running three workouts that are open to public: 9, 10 and 11 am. We ask a $20 donation, but anything helps. You can donate online here: https://www.classy.org/san-diego/events/superhero-smash/e74323

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Daily Challenge

“Super Hero Smash for Mason”
Format: Team Workout

For 30 Minutes. Complete as many team rounds as possible. Only move on stations once your team has all complete the A movement.

A: 300m Run
B: Max Sit-Ups
C: Max Pull-Ups

A: Farmer Walk 200m
B: Max Distance Row
C: Max BW Squats

A: 7 Hell Trots
B: Max Push-Ups
C: Max RKB Swings

Open Gym: None

Sunday, 4/3

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Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP