This Week
*Memorial Day Schedule – As an advanced heads up NEXT Monday (May 29th), we will be on partial hours. We will run 9, 10, and 11 am classes at Crown Point only. The rest of the weekend will be as regularly schedule.
*May Programming – This week represents the final week of May Programming. Due to a shortened Memorial Day week, we will use next week as a de-load of sorts.
*“Can I Still Lift Weights While Pregnant?” – Our new blog post is co-written by members who all trained while pregnant up to 38 weeks, and they share what to expect. Please share with anyone you may know who needs the advice.
Monday
DAILY CHALLENGE
First, for Strength.
5 Hang Snatch @ 50-75%
3/s 3131 BW Bulgarian Split Squats
(x4)
—
Then, for Conditioning.
6/s Renegade Row
4/s Lateral DB Step Up
6 MB Slams
8 Ring Dips
150m 1:2 Tempo Row
(x20 Min)
Intensity: Low to Moderate
Alternative Tier 2 for Time: 100 Swing Challenge
100 RKB Swings (70#/53#)
5 Burpees Every Break
Then, 500m Run
PROGRAM DEVIATIONS
Phase 1 Progressions:
Hang Snatch → 5/s DB Muscle Snatch
Tier 2 → Optional Phase 1 Row Test
Ring Dips → 5 Push-Ups
Advanced Development:
Hang Snatch → 2 Hang Snatch @ 80 – 90%
SPECIALTY CLASSES
SHRED: 12p, 6:30p
4×7’/90”
A.
4/s BW Side Lunge
10 Banded High Plank Kickout
100m Row Sprint
B.
6 DB Thrusters
8/s Bicycle Crunches
12 Over the DB Hops
C.
5 Burpee Pull-Ups → or, 3 Burpees + 3 Pull-Ups
100m Run
D.
8 OH KB Swings
10 Mountain Climbers
5 Push-Ups
6 Plyo Lunge Jumps
Tuesday
100 KB Swing Challenge (CP)
- Lucie Owens, 5:36
- Anna Hollenhorst, 6:19
- Corinne Ingham, 7:01
- Abby Crotteau, 7:16
- Amanda No Last Name Mystery, 7:23
- Anthony Harris, 4:58
- Mark Niznik, 5:38
- Connor Strong, 5:59
- Nick Roehr, 6:32
- Mike Travis, 6:34
100 Swing Challenge (PB)
- Amy Beaver, 4:53
- Kyle Atkinson, 4:29
- Chris Lynch, 4:39
- James Cross, 4:54
- Ben Romig, 5:58
- Benny Calkins, 6:59
DAILY CHALLENGE
First, in a Circuit.
5 Hang Power Cleans @ 50%
3 x 3131 Goblet Squats
(x2)
5 High Plank Walkouts
5/s ½ Kneeling LM Press
100m Run
(x25 Min)
Intensity: Low to Moderate
—
Optional Finisher:
2x400m Row @ Moderate Pace, Technique Focused
PROGRAM DEVIATIONS
Phase 1 Progressions:
Hang Power Cleans → Hang Muscle Cleans
Advanced Development:
N/A
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
For 25 Minutes.
A/B Landmine Movement
10 High Knees + 1 Burpee (x3)
3 Renegade Complex
25 Inverted Mountain Climbers
2 MB Slam Complex
150m Run
—
Then, w/ a Partner.
12 x 20”/5”
A: OH KB Swings
B: Flutter Kicks
MUSCLE: 6p
First,
4 Bench Press
4 Pendlay Rows
3’ Rest
(x4)
—
Second,
8/sd Landmine Press
7 Chin-Ups
Rest 90”
(x3)
—
Last,
Giant Sets
50 KB Curls
50 DB Side Raises
50 Barbell Close-Grip Bench
Wednesday
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
First, for Strength.
5 Deadlift @ 50-75%
10 Push-Ups
(x4)
—
Then, for Conditioning.
5 Hell Trots
100m Run
(x12 Min)
Intensity: High
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → **Optional Phase 1 Swing Test**
Deadlifts → 8 KB Hinge Taps
Advanced Development:
Deadlift → 4:3:2:1
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
3 x 5 BTN Clean-Grip Push Press @ 60%
—
Main Movement:
6 x 1 BTN Jerk + 1 Jerk 75-90%
—
Strength:
3 sets max Handstand Hold
SHRED: 12 pm
10×2’ Intervals with 30” Rest Between Intervals.
Even:
5 Goblet Squat Cleans
100m Run
Odd:
3/s DB Snatch
100m Row
—
Then,
Bridge Run
KETTLEBELL CORE: 5:30p
5′ Warm Up:
5 Goblet Squats
5 Swings
5 Push Ups
—
Then, 3 x 5′ Stations
A.
6 Double KB Squats
8 KB Renegade Rows
B.
8 Superman Push Ups
8 Supine Row
8 V-Ups
C.
100m Run
10 MB Russian Twists
5 Twisting MB Slams
(x2 Rounds)
Thursday
DAILY CHALLENGE
10 Min’ EMOM
3 Push Jerk + 1 Split Jerk @ 50%
—
Then, 2×8’ Density Circuits
A/B/C Rope Movement
5 Jump Overs
5 MB Snatch
6 H2H Swings
100m Row Sprint
Intensity: High
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → 5 DB Push Press + 2 Squat Jumps
Hand to Hand Swings → RKB Swings
Advanced Development:
N/A
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
3 x 5 BTN Clean-Grip Push Press @ 60%
—
Main Movement:
6 x 1 BTN Jerk + 1 Jerk 75-90%
—
Strength:
3 sets Max Handstand Hold
MUSCLE: 5:30p
First,
4 Strict Press
4 Pull-Ups
Rest 3’
(x4)
—
Then,
10 Barbell Floor Press
10 DB Seal Bench Rows
90” rest
(x3)
—
Last,
21’s Barbell Curls
60” Rest
12 DB Floor Tricep Ext
60” Rest
45” Heavy Farmers Hold
60” Rest
(x2)
SHRED: 6pm
10×2’ Intervals with 30” Rest Between Intervals.
Even:
5 Goblet Squat Cleans
100m Run
Odd:
3/s DB Snatch
100m Row
—
Then,
Bridge Run
Friday
Please join us Monday for our Sweats for Vets Hod Dog Open. 9, 10, and 11 am classes that will be in support of One More Wave Charity, a local San Diego organization that helsp rehabilitate disabled veterans that were wounded in action. Open to the public so tell your friends. For every person that shows up, we’ll be making a cash donation to One More Wave. Coach Dave will be grilling dogs and slingin’ suds.
DAILY CHALLENGE
First, for Strength.
5 Back Squat @ 50-75%
6/s DB Sumo Rows
(x4)
—
Then, for Conditioning.
8 BTN Press
10” Hollow Hold (x2)
8 Barbell Rows
10/s Monster Walk
100m Run
(x20 Minutes)
Intensity: Low
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → Optional Phase 1 Goblet Squat Test
Back Squat → Goblet Squats
BTN Press → DB Press in External Rotation
Advanced Development:
Back Squat → 4:3:2:1
SPECIALTY CLASSES
SHRED: 6a, 12 pm
For 25 Minutes.
A/B Landmine Movement
10 High Knees + 1 Burpee (x3)
3 Renegade Complex
25 Inverted Mountain Climbers
2 MB Slam Complex
150m Run
—
Then, w/ a Partner.
12 x 20”/5”
A: OH KB Swings
B: Flutter Kicks
Saturday
Please join us Monday for our Sweats for Vets Hod Dog Open. 9, 10, and 11 am classes that will be in support of One More Wave Charity, a local San Diego organization that helsp rehabilitate disabled veterans that were wounded in action. Open to the public so tell your friends. For every person that shows up, we’ll be making a cash donation to One More Wave. Coach Dave will be grilling dogs and slingin’ suds.
Two 15′ Circuits
A.
6 DB Strict Press
6 V- Ups
6/s One Arm Swing
30″ Plank
6/s Side Lunge
20″ Hollow Hold
B.
80m Sled Drag
150m Run
10 Push Ups
100m Run
5 Chin Ups
5 Goblet Curls
OPEN GYM: 9a – 12p @ PB
Sunday
Please join us Monday for our Sweats for Vets Hod Dog Open. 9, 10, and 11 am classes that will be in support of One More Wave Charity, a local San Diego organization that helsp rehabilitate disabled veterans that were wounded in action. Open to the public so tell your friends. For every person that shows up, we’ll be making a cash donation to One More Wave. Coach Dave will be grilling dogs and slingin’ suds.
Vinyasa Yoga: 9a @ Crown Point
Open Gym: 10a – 12p @ Crown Point
Enter tracking into the Whiteboard App
Leave A Comment
You must be logged in to post a comment.