This Week
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May Calendar
Sunday Community Workouts
- This Sunday, May 7th – 9 am @ PB
- Sunday, May 21st – 9 am @ PB
P360 Primal w/ Coach Dave
- Monday, May 8th – 5:30 pm @ Model Boat Pond
P360 Academy: Overhead Positioning w/ Coach Julianne
- Sunday. May 14th – 9 am @ CP
That’s right.
Monday
DAILY CHALLENGE
First, for Strength.
4×4 Hang Snatch @ 50-75%
20” Abduction Planks
—
Then, for Conditioning.
8 Bent Over Barbell Rows
5/s OH Plate Lunge
8 Ring Rows
100m Run
(x15 Min)
Intensity: High
PROGRAM DEVIATIONS
Phase 1 Progressions:
Hang Snatch → 5/s DB Muscle Snatch
Tier 2 → **Optional Phase 1 Row Test**
Bent Over Barbell Rows → 8/s Lawnmower Row
Advanced Development:
Tier 2 → 500m Row for time
SPECIALTY CLASSES
SHRED: 12p, 6:30p
25-20-15-10-5 (Total Reps)
Floor Wipers
Side Lunges
H2H Swings
KB Around the World (per side)
Plate GTO
300m Run
Finisher:
50 Squat Jumps
2 Push-Ups every break
Tuesday
Men’s 500m Row
- Kyle Atkinson, 1:21.2
- Eric Hansen, 1:24.1
- Joe White, 1:25.1
- Andrew Brock, 1:25.8
- Justin Hancy, 1:26.5
- Sean Leffler, 1:26.9
- Jeff Welty, 1:28.1
- John Blackburn, 1:27.9
- Michael Smoker, 1:28.5
- Noah Cosby, 1:29.5
Women’s 500m Row
- Bri Cherry, 1:38.2 (#2 All-Time)
- Maddison Levine, 1:40.2 (#3 All-Time)
- Caitlin Hopkins, 1:44.8
- Amy Beaver, 1:46.6
- Lauren Toncich, 1:46.6
- Erica Fricke, 1:48.6
- Anna Kreman, 1:48.6
- Taylor Stead, 1:48.6
- Marias Elbers, 1:48.7
- Chelsea Siefert, 1:50.3
DAILY CHALLENGE
First, in a Circuit.
200m Run
10 Pull-Ups
25 RKB Swings
100m Run
5 Kickout Rows
10 Ring Dips
5/s 1-Arm MB Roll-Outs
150m Row
(x25 Min)
Intensity: Moderate
—-
Then, to Finish.
TGU Practice
(x10 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Ring Dips → 3×3″ Eccentric Push-Ups
Advanced Development:
Alternative Workout for Time → “Hell’s Bells”
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
First, for 5 Minutes.
5 Goblet Squats
5 Sit-Ups
5 Push-Ups
—–
Then, for 24 Minutes.
Coach’s Call Rope Movement
10/s Monster Walk
5 KB Burpee Deadlifts
5 MB Slams
10 Bus Drivers
100m Row/Run Rotation
—-
Then, Team Finisher
5’ Free Throws
Make: Everyone gets a break
Miss: Everyone does 2 burpees
MUSCLE: 6p
First,
8 Strict Press
8 Pull-Ups
Rest 3’
(x4)
—
Then,
10 Floor Press
10 DB Seal Rows
90” rest
(x3)
—
Last,
15 Barbell Curls
30” rest
15 Banded Press-Downs
30” rest
15 DB Bench Flys
30” rest
(x3)
Wednesday
Tuesday Men’s “Hell’s Bells” (PB)
- Jonathan Race, 11:30
- Joe White, 11:34
- Steve Bonnano, 11:55
- Cameron Vigil, 12:00
- Louis Schenk, 12:02
Women’s (PB)
- Hannah Bowden, 11:10
- Bri Nancy, 11:46
- Anna Hollenhorst, 11:54
- Corrine Ingham, 12:28
- Sarah Crothers, 12:59
Men’s (CP)
- Than Merrill, 8:06
- Dean McArdle, 8:26
- Joe Scharnweber, 8:34
- Andrew Brock, 8:38
- Ben Romig, 8:49
Women’s (CP)
- Lucie Owens, 9:33
- Maria Morales, 9:44
- Devon Millager, 10:10
- Mindy Mondoux, 10:11
- Darian Kimball, 11:10
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
First, for Strength.
4×5 Deadlift @ 50-75%
12 Push-Ups
—
Then, for Conditioning.
10:2
Push Jerk
BW Side Lunge (total reps)
Hollow Complex
50m Backpedal
50m Side Shuffle
Intensity: Moderate
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → **Optional Phase 1 Swing Test**
Deadlifts → 10 KB Hinge Taps
Push-Ups → 5 instead of 12
Push Jerk → DB Push Press
Advanced Development:
Deadlift → 4×3 @ 85%
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
3 x 5 Press In Clean
—
Main Movement:
4 x 3 Clean & Jerk @ 75-85%
—
Strength:
3 x 3 Clean Pulls @ 100%
SHRED: 12 pm
First, for 25 Minutes.
5/s LM Squat Press
5/s Plyo Skaters
10 Hammer Curls
4/s Goblet Split Squats
1 Coach’s Call Ladder Drill
40m Bear Crawl
100m Run
—
Then, to Finish w/ a Partner.
A: 300m Sprint
B: 20 Jumping Jacks + 20 Mountain Climbers (repeat until partner gets back)
KETTLEBELL CORE: 5:30p
3x 8′ EMOMs
A.
3/s Push Jerk
8 OH Swing
B.
6 KB Thruster
3 Pull Ups
C.
5 V-Ups
100m Run
Finisher: 30:10×9
Plank Kickouts
Hollow Hold
Bicycles
Thursday
DAILY CHALLENGE
First, Slowly.
8 DB Bench Press
5 Broad Jumps
100m Sprint
(x5)
—
Then, 10’ Partner EMOM
5 Hang Power Clean @ 50-60%
5 Lateral Bar Hops
3 RKB Swings
PROGRAM DEVIATIONS
Phase 1 Progressions:
Broad Jump → Squat Jump
Tier 2 → Adjusted Movements for Circuit
Advanced Development:
Hang Power Cleans → 1 Clean & Jerk @ 75%
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
3 x 5 Press In Clean
—
Main Movement:
4 x 3 Clean & Jerk @ 75-85%
—
Strength:
3 x 3 Clean Pulls @ 100%
MUSCLE: 5:30p
First,
8 Bench Press
8 Pendlay Rows
3’ Rest
(x4)
—
Second,
10 DB Strict Press
10 Chin-Ups
Rest 90”
(x3)
—
Last,
Giant Sets
55 KB Curls
55 DB Side Raises
55 Barbell Skull Crushers
SHRED: 6pm
First, for 25 Minutes.
5/s LM Squat Press
5/s Plyo Skaters
10 Hammer Curls
4/s Goblet Split Squats
1 Coach’s Call Ladder Drill
40m Bear Crawl
100m Run
—
Then, to Finish w/ a Partner.
A: 300m Sprint
B: 20 Jumping Jacks + 20 Mountain Climbers (repeat until partner gets back)
Friday
DAILY CHALLENGE
First, for Strength.
5 Back Squat @ 50-75%
5/s Paused Lawnmower Row
(x4)
—
Then, for Conditioning.
6x200m Row Repeats
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → Hang Muscle Clean
Tier 2 → Optional Phase 1 Row Test
Advanced Development:
Back Squat → 4×4 @ 80%
Tier 2 → 1000m Row for Time
SPECIALTY CLASSES
SHRED: 6a, 12 pm
First, for 5 Minutes.
5 Goblet Squats
5 Sit-Ups
5 Push-Ups
—–
Then, for 24 Minutes.
Coach’s Call Rope Movement
10/s Monster Walk
5 KB Burpee Deadlifts
5 MB Slams
10 Bus Drivers
100m Row/Run Rotation
—-
Then, Team Finisher
5’ Free Throws
Make: Everyone gets a break
Miss: Everyone does 2 burpees
Saturday
Women’s 1000m Row
- Katie Nivison, 3:40.4
- Erin Brown, 3:45.9
- Goldie Graham, 3:42.7
- Erica Fricke, 3:47.1
- Lauren Toncich, 3:47.1
- Brenna Bandy, 3:49.7
- Marissa Dubolino, 3:53.6
- Tabitha Turner, 3:54.4
- Kat Shaw, 3:54.4
- Lauren Kalocay, 3:54.7
Taylor Stead, 3:54.7
Men’s 1000m Row
- Brogan Graham, 2:58.4 (Men’s Gym Record)
- Andrew Brock, 3:14.1
- James Cross, 3:16.8
- Joe Scharnweber, 3:20.1
- Jonathan Race, 3:21.4
- Matt Mandel, 3:23.3
- Mark Canter, 3:24.6
- Joe Bettles, 3:27.9
- Mark Niznik, 3:34.8
- Mike Travis, 3:35.6
14′ EMOM
A. 4/s DB Snatch + 15 Mountain Climbers
B. 5 Pull Ups + 6 RKB Swings
Then,
10 Hammer Curls
30 Bicycle Crunches
10 MB Slams
40m Walking Lunge > 40m Bear Crawl
300m Run
(x18 Min)
OPEN GYM: 9a – 12p @ PB
FREE COMMUNITY WORKOUT: 9a @ PB
First, for 25 Minutes.
Coach’s Call Rope Movement
8 OH Plate Lunges
6/s Renegade Rows
5 Jump Overs
150m Row
150m Run
—
Then, for 5 Minutes with a Partner.
OH Flutter Kicks.
One goes max until they can’t go anymore while the other partner is doing jumping jacks. Switch non-stop for 5 minutes.
Vinyasa Yoga: No Yoga this Week
Open Gym: 10a – 12p @ CP
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