This Week
*Thank you from Adaptive Sports and Recreation Association! Free Sunday Community Workout – A big thank you to everyone who came out in support of the Adaptive Athletes on Saturday. If you missed it and want to donate, you still can. Just follow the link below:
https://www.paypal.com/fundraiser/charity/118104
*Free Sunday Community Workout – Being the 1st Sunday of the month, we’re back with another P360 Community Workout. Invite your friends, invite your dog, invite yourself. Come on out and get a good Sunday sweat.
Monday
DAILY CHALLENGE
2:4:6:8:10
Deadlifts @ 50%
High Plank Kickouts
DB Push Press
150m Row
Intensity: Moderate
—
Then, for 8 Minutes.
5/s DB Snatch
3/s Side Plank Complex
5 Rotated MB Slams
100m Run Every Other
Intensity: High
—
Then, to Finish.
1 Barbell 21
15”/s Abduction Plank
(x3)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Deadlifts → KB Hinge Taps
Tier 1 → **OPTIONAL PHASE SWING TEST**
Advanced Development:
Deadlifts → Up to 60%
SPECIALTY CLASSES
SHRED: 12p, 6:30p
First, 10’ EMOM
5 OH KB Swing
5 Plyo Lunge Jumps
5 Push-Ups
—
Then, for 9’
7 DB RDL
20 High Knees → 20 Mountain Climbers
7 Supine Row
6 Plate GTO
100m Run Every Other
—
Lastly, for 8’
20 Glute Bridges
8 DB Side Raises
3/s 1-Leg RDL + Row
6 Seated Ab Press
100m Row Every Other
Tuesday
DAILY CHALLENGE
First, for Strength.
5 Front Squats @ 50-75%
8/s Sumo DB Row
(x4)
—
Then, for Conditioning.
6 Pull-Ups
3/s High Plank Pull Through
3 Burpee “Box” Jumps
7 Ring Push-Ups
100m Run Every Other
Intensity: High
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → Optional Phase 1 Squat Test
Front Squats → 8 Goblet Squats
Ring Push-Ups → Push-Ups
Advanced Development:
Front Squats → 4×2 @ 90%
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
First, for 20’
3/s Curtsy Complex
10 Rope Jacks
3 Plate Burpees
6 Oblique V-Ups
4/s Split Stance Curl & Press
100m Run
—-
Then, for 8’ w/ a Partner.
A: 100m Run
B: KB Around the World / RKB Swings
—
To Finish.
3x200m Sprint Rotations
MUSCLE: 6p
First,
4 Barbell Strict Press
4 Pull-Ups
3’ Rest
(x4)
—
Second,
10 Barbell Floor Press
10 Barbell Rows
Rest 90”
(x3)
—
Last,
12 KB Curls
30” rest
12 DB Side Raises
30” rest
12Close Grip Bench Press
30” rest
(x3)
Wednesday
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
First, for Muscle.
10 Standing Banded Rows
8 Ring Dips
8 DB RDL
8/s Alternating DB Hammer Curl
(x4)
20 Minute Cap
—
Then, for Conditioning.
3 Hang Power Cleans @ 50%
20 High Knees
100m Run
3×3’/3’
Intensity: Max
PROGRAM DEVIATIONS
Phase 1 Progressions:
Hang Power Cleans → 5 DB Curl & Press
Ring Dips → DB Floor Press
Advanced Development:
Hang Power Cleans → Touch & Go PC @ 60-75%
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
3 x 3 Drop Snatch
—
Main Movement:
5 x 3 Snatch @ 50-75%
—
Strength:
3 x 5 High Bar Pause Squats @ 75%
SHRED: 12 pm
10:1
DB Thruster
Russian Rope Slams (per side)
DB RDL
Landmine Passbacks (per side)
1 Coach’s Ladder
150m Run
KETTLEBELL CORE: 5:30p
5/s SLRDL
5 Push Jerk
5 Front Squat
(x12 Min)
6 Alternating Grip Pull Up
10 Sit Through
6 V-ups
15 Bicycles
100m Run
(x12 Min)
Tabata Finisher:
KB Swings
Saw Plank
(x4)
Thursday

DAILY CHALLENGE
First, for Strength.
5 Push Press/Jerk @ 50- 75%
15” Hollow Hold
(x4)
—-
Then, for Conditioning.
1 Mile Run for Time (CP)
King of the Hill (PB)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Push Press → BTN Press, or, DB Press in External Rotation
Tier 2 → Optional Phase 1 Row Test
Advanced Development:
Mile → for Time
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
3 x 3 Drop Snatch
—
Main Movement:
5 x 3 Snatch @ 50-75%
—
Strength:
3 x 5 High Bar Pause Squats @ 75%
MUSCLE: 5:30p
3×8 Back Squats @70%
3×8 Barbell RDL
3×8/sd Bulgarian Split Squats
3×8 BW Standing Calf Raises
SHRED: 6pm
10:1
DB Thruster
Russian Rope Slams (per side)
DB RDL
Landmine Passbacks (per side)
1 Coach’s Ladder
150m Run
Friday
DAILY CHALLENGE
First, for Strength.
5/s Barbell Split Squats
4/s KB Windmills
(x4)
—
Then, for Conditioning.
2 Rope Complexes
1 MB Complexes
3/s Half Kneeling Snatches
100m Run
(x12 Min’)
Intensity: High
PROGRAM DEVIATIONS
Phase 1 Progressions:
Barbell Split Squats → Goblet KB
Tier 2 → Optional Phase 1 Row Test
Advanced Development:
N/A →
SPECIALTY CLASSES
SHRED: 6a, 12 pm
First, for 20’
3/s Curtsy Complex
10 Rope Jacks
3 Plate Burpees
6 Oblique V-Ups
4/s Split Stance Curl & Press
100m Run
—-
Then, for 8’ w/ a Partner.
A: 100m Run
B: KB Around the World / RKB Swings
—
To Finish.
3x200m Sprint Rotations
Saturday
3×5′ Stations, 2 Rounds
A.
4/s Offset Rack Lunge
4/s KB Push Press
B.
6/s Pallof Press
6/s Half Kneeling 1-Arm Row
12 Plank Kick Outs
C.
6 MB Slams
12 MB Russian Twist
100m Run
OPEN GYM: 9a – 12p @ PB
Sunday
Free Sunday Community Workout: 9 am @ PB
Vinyasa Yoga: 9 am @ Crown Point
Open Gym: 10a – 12p @ Crown Point
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