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)

1. Lucie Owens, 5:36
2. Anna Hollenhorst, 6:19
3. Corinne Ingham, 7:01
4. Abby Crotteau, 7:16
5. Amanda No Last Name Mystery, 7:23

1. Anthony Harris, 4:58
2. Mark Niznik, 5:38
3. Connor Strong, 5:59
4. Nick Roehr, 6:32
5. Mike Travis, 6:34

100 Swing Challenge (PB)

1. Amy Beaver, 4:53

1. Kyle Atkinson, 4:29
2. Chris Lynch, 4:39
3. James Cross, 4:54
4. Ben Romig, 5:58
5. 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

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

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