Tuesday, 6/14

Daily News and Notes:

DAILY CHALLENGE

“Danny Noonan”
Format: 2-Tier
Tracking: Snatch

First, tor Power & Strength.
5×5/s DB Snatch @ 70%
—
Then, to Build Muscle and Conditioning.
30 Pull-Ups
200m Run
25 Pull-Ups
200m Run
20 Pull-Ups
200m Run
15 Pull-Ups
200m Run
10 Pull-Ups
200m Run
Every time you break from pull-ups, perform 1 burpee.

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
DB Snatch → DB Muscle Snatch
Burpee→ Burpee Progressions

Advanced Development: (~2+ Years)
DB Snatch → 5×2 Snatch or 5×3 Hang Snatch

SPECIALTY CLASSES

Muscle
6 pm (CP)

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

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

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

First, with a Partner
A: KB Mountain Complex
B: 200m Run
(x15 Min)
—
Then, with a Partner.
You must each complete:
50 American Sit-Ups
50 Ab Roll-Outs
One at a time, break up as needed. When you aren’t working, you are performing a reverse plank while partner is working.
—
Finish:
500m Run Together

Wednesday, 6/15

Daily News and Notes:

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Al Czervik”
Format: 2-Tier
Tracking: Jerk

First, for Strength.
5×5 Push Press or Push Jerks @ 50 – 75%
—
Then,
10 RKB Swings
10 Butterfly Sit-Ups
100m Row Sprint
(x10)

Or, 100 OH Swings for Time option below.

PROGRAM DEVIATIONS

Beginner Modifications
Push Press→ 5×10 DB Push Press
Row→ Row

Advanced Progressions
Push Press→ 5×2 Split Jerk @ 80-90%
Tier 2→ 100 OH Swings for Time (53#/36#)

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

Warm Up:
5/s Thoracic Rotations
10 Clean Deadlifts
(x2)
—
Clean Progression Work: 30 minutes
Two sets of each movement before moving on to the next:

1. 10 Clean High Pulls
2. 5 Mid-Shin to High Pull
3. 5 Mid-Shin to Power Clean
4. 5 Floor to Power Clean
5. 5 Mid-Shin to Full Clean
6. 5 Floor to Full Clean

(3 rep full cleans until time is up)
—
Finisher:
10 Sit-ups + 10 BW Glute Bridges → Rest 20 seconds
(x6)

Kettlebell Core
5:30p – PB

Thursday, 6/16

Daily News and Notes:

DAILY CHALLENGE

“Carl Spackler”
Format: 2-Tier
Tracking: Back Squat

First, for Muscle & Strength.
5 Back Squat @ 50-75%
10 DB Floor Press
(x5)
—
Then, for Power & Muscle.
3/s Rotated Preacher Lunge
10 DB Side Raise
10 Supine DB Row
5 MB Slams
1 In & Out Ladder Drill
(x15 Min)

PROGRAM DEVIATIONS

Beginner Modifications:
Back Squats → 5×5/s DB Step-Ups

Advanced Progressions:
Back Squats → 5×2 Back Squat @ 80-90%

SPECIALTY CLASSES

Muscle
5:30 – PB

First,
3×3 Front Squat (75-85%)
OR*
3×5 Jefferson Deadlift (85%)
———-
Next, Start with A or B, then switch:
Superset A:
3 sets of:
8-11 (TF) Close Grip Bench
8-11 (TF) DB Triceps Kickbacks
(TF) Diamond Pushups

Superset B:
3 sets of:
8-11 (TF) Chin-Ups
8-11 (TF) Bentover DB Curls
(TF) Band Pull-Through Curls

Shred
7a – CP

5-10-15-10-5
MB Side Slams
KB Ground-to-Overhead
Plyo Lunge Jumps
Mountain Rows
(x25 Min)

Run 300m every time you reach the top or bottom of a pyramid. Ie. 5-10-15 = the top, so run. 15-10-5, = the bottom, so run

To Finish:
20 BW Hell Trots

Friday, 6/17

Daily New and Notes:

Tuesday OH Swing Challenge Leaderboard.

Men:

1. Louis Schenk, 2:50
2. Mark Niznik, 3:50
3. Mike Travis, 3:50
4. Brad Brooks, 3:54
5. Nick Roehr, 4:07

Women:

1. Thaiana Saboya, 3:02
2. Darian Kimball, 3:15
3. Julianne Russell, 3:29
4. Amy Beaver, 3:38
5. Kelly Kehm, 3:42

DAILY CHALLENGE

“Judge Smails”
Format: IWT
Tracking: Time

For 3 Rounds,
15 Thrusters (95#/65#)
300m Row
Record time. Rest until heat is back up.

PROGRAM DEVIATIONS

Beginner Modifications:
8 DB Thrusters
200m Run
(x15 Min)
Go hard and rest as little as possible

Advanced Progression:
None

SPECIALTY CLASSES

Barbell
12p (CP)

Warm up:
10 DB Floor Press
15 Tricep Pushdowns
(x3)
————
Main Movements:
Find 1RM Bench Press:           → Beginners: 5 x 5 Bench Press

5 reps @ 50%
5 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
——–
Finisher:
20 Band Pull-Aparts
10 Superman Back Extensions
20 DB Rollback Extensions
(x3)

Shred
6a (PB)

In Teams of 3.
A: 15 Calorie Row
B: Wall Sit Hold
C: Plank Hold
(x15 Minutes)
—-
Then, Solo.
5 Squat Jumps
5 Cannonballs
(x5 Min)

2 Burpees
5 OH Plate Lunges
(x5 Min)

Mobility
5:30 (PB)

Saturday, 6/18

Daily New and Notes:

DAILY CHALLENGE

“Molly O’Hoolihan”
Format: 4×7′ Intervals

10 Reverse Lunge Rope Waves
3:3:3 Swing Cluster
10 Spiderman Push-Ups
10 MB Slams
5 HSPU
Barbell 21
200m Sprint

OPEN GYM: 9a – 12p @ P360 PB

Sunday, 6/19

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP