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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