Monday, 5/16

Daily News and Notes:

5′ Squat Leaderboard

Men – 62#

  1. Bryan Pritz, 135
  2. Nick Roehr, 128
  3. Noah Cosby, 127
  4. Than Merrill 122
  5. Wade Mondoux, 114

Women – 44#

  1. Thai Saboya, 145
  2. Vivianna Smith, 130
  3. Kelly Kehm, 110
  4. Lauren Kalocay, 110
  5. M.J. Kafkas, 103
  6. Amy Beaver, 103

Men – 53#

  1. Erik Stevenson, 121
  2. Chris Powell, 121
  3. Dave Brager, 115
  4. Matt Mandel, 112
  5. Matt Parvis, 112

Women – 36#

  1. Marissa Dubolino, 120
  2. Danielle Williams, 115
  3. Kristy Longpre (?), 115
  4. Kimberly Unknown, 115
  5. Corinne Ingraham, 111

To receive proper credit, always make sure to put a last name initial next to your name.


 *Purpose of the 5′ Squat Challenge – We are primarily going after three skills in order. Local muscle endurance, mental capacity, leg strength. Performing lots of squats in not a lot of time pushes all three of those. We’ll increase the local work capacity of our legs, transferable to basically any goal. We’ll also grow our mental toughness and improve fortitude.

*Benefits of Turkish Get-Ups – Similar to the OHS, the TGU is an almost perfect expression of strength and stability, requiring the utmost coordination, control, shoulder stability and strength in your core, shoulders, hamstrings and hips.

Heavy get-ups require an enormous amount of strength and power simply to apply the drive to initiate the movement. Your hamstrings, shoulder and abdominals are all working in unison at near maximum capacity to get you off the ground.  It’s as if you are putting the gas pedal to floor in hopes of getting a truck out of the mud.  It takes everything you have at a maximal effort to get from the ground to the support of your forearm, and sometimes, your tires are just going to spin and spin in place until you develop that total body unison strength.  Like the OHS, the get-up teaches the body to apply and maintain tension for periods of up to thirty seconds.  No other lifts fall into this category of theirs.

It’s also the best (and only) exercise that teaches “cross-lateralization”, your right side working with your left side at max tension, and vice versa.

As a core movement, it is in the elite category.  Since you begin by placing weight overhead and then holding it as you stand fully erect, your abdominal muscles are working very hard isometrically to resist spinal rotation and flexion, and as we have seen from all modern research, the very best kind of abdominal work you can do are isometrics.

Because it is a total body movement it can be utilized metabolically quite well in 3 – 5 reps per side range.


Format: 5 Min. Challenge + EMOM
Tracking: 5-Minute Squat Test

First, For Timed Reps.
5 Minute Goblet Squat (53#/36#)

500m slow recovery jog and rest as needed.

Then, 15 -20′ Partner Circuit
A: 80m Farmer Walk (Moderate)
B: Turkish Get-Ups
As you switch, both perform 10”/side Abduction Plank


Beginner Progressions:
5′ Squat Challenge:
36#/18#, or Bodyweight if in first 30 Days

Advanced Development:
5′ Squat Challenge: If you are a male/female with a 1R squat of 300#/185# your weight will be 62#/44#


12p, 6 pm (CP)

Focus: Bench Press variation to target the triceps.

Main movement:
5 x 3 Close-Grip Bench Press  → To Build Strength: 5 x 5 Normal-Grip Bench
5 Chin-Ups

Accessory work:
20 DB Rollback Extensions
1 min Plank

Finisher: 200 Band Pull-Aparts

Tuesday, 5/17

Daily News and Notes:


*Why the Timeline Restriction on Finding a Max? – This one is very simple. Safety and efficiency. First, jumping into a max too early is a near guarantee to get hurt. Not only are your primary movers underdeveloped, but your stabilizers and critical core support system is nowhere near ready to handle max loads. The core will fail and it’s often something in your hips or low spine that pays the price.

Second, it’s just bad training. You are going to overwhelm your nervous system rather than develop on muscular strength. As a relative novice to a movement, you’re going to get stronger each and every time you do it through improved neuromuscular efficiency, so don’t overwhelm and fry your CNS when it’s not necessary.

The best, most successful athletes learn, power, speed and movement pattern before they learn the 1-rep application of all those things. Makes sense, right?

You want to first build strength before you test it.

Always remember that.


Format: 2-Tier
Tracking: Cleans

First, For Strength.
5×5 Hang Cleans @ 50 – 75%
5 Box Jumps

Then, for Fat Loss & Cond.
10:1 Push Jerks @ 50%
10:1 RKB Swings
80m Run


Beginner Modifications
Hang Cleans
5×10 Muscle Cleans
Box JumpsSquat Jumps
Tier 2 5 reps of everything for 10 sets.
Push Jerks First 30 Days: DB Press, others learning will do strict barbell press

Advanced Progressions
Cleans 5:3:3:1:1 Hang or Full Clean


6 pm (CP)

3×5 Deadlift (75-85%)
3×5 Back Squat (75-85%)

Next, Start with A or B:
Superset A:
3 sets of:
8-11 (TF)  BB Goodmornings
8-11 (TF) DB Batwing Rows
(TF) Eccentric Ham Curls
(STRICT 90 sec Rest between sets)

Superset B:
3 sets of:
8-11 (TF) KB Supinating Floor Presses
8-11 (TF) Diamond Pushups
(TF) Weighted Bench Dips
(STRICT 90 sec Rest between sets)

12-15min per Superset

If Time Remains:
10:10:10 3-Position Elevating Curls

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

Buy IN:
30 HR Push-Ups
800m Run

Right Into:
Goblet Squats
American Sit-Ups to Curtsy Lunge
Step-Up Switchouts (Per Side)
Spidermen (Per Side)
Cash OUT:
30 HR Push-Ups
800m Run
To Finish:
30″ Re.v Plank
30″/Side Plank

Wednesday, 5/18

Daily News and Notes:



*Some Things to Think About on Your Front Squats – The following tips will help you lift better.

Elbows Drive the Bus – Remember, your elbows drive your upper body. If the point down, you’ll be pulled down. If they stay up, you’ll stay up. Get into a solid front rack and do not break it the entire rep.

Inflate & Stay Rigid – The front squat is a misnomer, it’s much more of a core strength dependent movement than a leg dependent movement. Big breathe into your belly before unracking, a quick step back, stay rigid, descend. Without proper breathing and core tension, you’ll have an average lift powered by your legs.

*Pay Attention the Small Guys Today – Tier 2 has a lot of unsung movements and muscles. Face pulls to target scapular health and function, monster walks to work the glute medius (which prevents our knees from inverting on squats and stabilizes our hips), rotational deadlifts which get us out of the constant sagittal plane and side bends, that work the obliques.

Restorative Yoga
8 pm – CP


Format: 2-Tier
Tracking: Front Squat

First, for Strength.
5×5 Front Squat @ 50-75%
6/s Renegade Row

Then, to Develop Stabilizers.
10 Rotational KB Deadlifts
10 Ring Face Pulls
5/s Curl + Side Bend
10/s Monster Walk
(x15 – 20’)


Beginner Modifications
Front Squat → 8 Goblet Squats every 90” x 10 (to develop pattern and volume) @ 36#/18#

Advanced Progressions
Front Squat  5×3 @ 80%
Renegade Rows Elevate the feet


12p, 6 pm (CP)

Focus: On technique, bar speed off the floor, and keeping the load on the CNS light.

Main Movement:
10 x 2 Speed Deadlifts @ 75%     →To Build Strength: 5 x 5 Deadlifts

10/s Single Leg RDLs
10 Sit-ups
20 Banded Leg Curls

Kettlebell Core
5:30p – PB

Cleans / Pistol Practice:
5 Double Cleans
3/s Box Pistols

KB Complex:
5 reps of each w/o putting KBs down.
RDL>Clean>Squat>Push Press>Renegade Row

BW & Core Circuit:
6 Pull Ups
12 V-Ups
12 Side Plank Leg Lifts
12 Chevrons
40m One Arm DB Farmers Walk

Med Ball Slam Burpee / Swing Pyramid

Thursday, 5/19

Daily News and Notes:



*Why Do We Program Rest? We want to ensure a workout like this doesn’t drift into steady state cardio. Our athleticism and fat burning productivity is depending on staying as anaerobic as possible. So we want to re-charge, and allow power output.

*Benefits of the DB Snatch – With the fitness industry’s recent obsession with all things Olympic barbell lifting, this movement tends to fall by the wayside and it’s one of our personal favorites.  There is a reason we, and other gyms across the nation, stock dumbbells along with barbells.  They both have different benefits the other can’t achieve.

For dumbbells, the stability requirements are much greater as you are relying on just a single shoulder to stabilize the weight overhead. As such, with one side of the body heavily weighted, the other side must create counter stabilization in order to achieve balance.  This provides work on the obliques that a barbell typically does not reach, and as far as performance goes I could make a very convincing case that the obliques are the most important of the abdominal family.

Further, it is just plain very challenging to snatch something 100 or 70 pounds up overhead for multiple reps. It takes power in our legs, transfer of force capability in our core and both strength and stability in our shoulder to finish it off and receive it for a rep. One single rep from the floor will engage just about every muscle group in your body.

The lack of mobility limitations a dumbbell offers make these perfect for beginners, and the fact you can run them up to the triple digits make the benefits endless for even the most experienced weight lifters.

Off-the-floor DB snatches require speed, athleticism and stability that no other movement on this list requires. If you want more power in your later pulls, get on DB snatches.

To summarize, if you wish to improve your mobility, total body control, stability in your shoulders and all around athleticism and core strength, get yourself going towards these four movements and watch your performance improve dramatically.


Format: 2-Tier
Tracking: DB Snatch

For 30’, Rest 30” where X exists, 45” where Y exists.
3/s DB Snatch
20/s Rotated Rope Waves
10/10/10 High Knee → MC → Ren Row
2 Figure 8 + Lateral Hop
3 Vertical Jumps
1-Leg Ladder Slaloms
50m Backpedal → Jog
100m Row Sprint


Beginner Modifications:
DB Snatch Muscle Snatch

Advanced Progressions:


5:30 – PB


3×5 Deadlift (75-85%)
3×5 Back Squat (75-85%)
(2-3min Rest between sets; 20min cap to complete WU & All Working Sets)

Next, Start with A or B:
Superset A:
3 sets of:
8-11 (TF)  Unbroken Pullups (w/ Squeeze at Peak)
8-11 (TF) UH Grip Barbell Rows
(TF) Bentover Flutters
(STRICT 90 sec Rest between sets)

Superset B:
3 sets of:
8-11 (TF) Wide Grip Barbell Strict Press
8-11 (TF) Seated Arnold Presses
(TF) Plate OH Raise
(STRICT 90 sec Rest between sets)

12-15min per Superset

If Time Remains:
Max Alternating DB Curls

7a – CP

1 Mile Run
1K Row
100 Push-Ups
100 BW Squats
100 Sit-Ups
100 W. Lunges

Friday, 5/20

Daily New and Notes:


*Benefits of Timed Aerobic Capacity –  Increased VO2 Max, which increases overall work capacity. Running it “for time” is not required.


“Great White”
Format: Benchmark Challenge
Tracking: 1 Mile Run or “King of the Hill”

First, for Optional Time.
CP – Run 1 Mile
PB – “King of the Hill”

Recover as needed.

10 Bench Press
10 RKB Swings
10 Ab Rollouts


Beginner Modifications:
Tier 1 Not for time

Advanced Progression:
KB Swings 88#/62#


12p (CP)

Focus: Slowly work through the snatch progressions to focus on form and technique.

Snatch Progression Work: 30 minutes
Two sets of each movement before moving on to the next:
10 Snatch High Pulls
5 Mid-Shin to High Pull
5 Mid-Shin to Power Snatch
5 Floor to Power Snatch
5 Mid-Shin to Full Snatch
5 Floor to Full Snatch
Then, 5 rep full snatches until time is up

20 Band Pull Throughs
10 V-Ups

6a (PB)

6 rounds for time:
200m Run
10 Strict Burpees
15/s OH SA Walking Lunge
20 RKB Swings
15 V-Ups
10 DB Squat Jump

5:30 (PB)

Saturday, 5/21

Daily New and Notes:

ash pull


Format: Circuit

9 FTF Front Squats @40%
9 Pull-Ups
9 Burpees
200m Run

OPEN GYM: 9a – 12p @ P360 PB

Sunday, 5/22

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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