Monday

Daily News and Notes:

Downloaded our new P360 mobile app yet? Click  to download.

10861142_10152952679132953_7507694813040702542_o

FOCUS OF THE DAY: Move quickly under appropriate movement and weight for total body strength and fat loss.

THINGS TO THINK ABOUT IN THE DEADLIFT: Try and pull conventional today. The set-up is less technical for a high paced circuit, and the longer ROM will lead to a higher energy expenditure.

IF YOU ARE IN PHASE 1: Build the hinge pattern and low back strength through the KB deadlift.

DAILY CHALLENGE

“Aldo Raine”
Format: Circuit + Finisher
Tracking: You Call It

Moving Quickly.
6 Deadlifts @ 40%
5 Chin-Ups
10 Push-Ups
100m Run
(x20 Min)

Then, to Finish.
3x300m Partner Sprints

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Deadlifts:
KB Deadlifts

Advanced Development: (~2+ Years)
Deadlift: @50-60%
Push-Ups: 5 HSPU

 

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

First,
Clean Complex
1 Clean + 2 Hang Cleans @ 80%      
(x6) 

Finisher:
5/s Alternating Pistol Squats        
8 Hanging Leg Raises
(x3)

Tuesday

Daily News and Notes:

Downloaded our new P360 mobile app yet? Click  to download.

IMG_1351

FOCUS OF THE DAY: Build overhead strength with the correct movement and progression. Push your conditioning in Tier 2.

THINGS TO THINK ABOUT IN THE PRESS: Your lower body is actively involved no matter what progression you are on.

IF YOU ARE IN PHASE 1: Focus on getting the “head through” on all of your reps.

DAILY CHALLENGE

“Vincent Vega”
Format: 2-Tier

First, for Strength @ 50-75%
Opt 1: 5×5 Push Press
Opt 2: 5×5 Push Jerk
+30” Reverse Plank Between Sets

Then, for Fat Loss & Cond.
20-15-10-10-15-20
OH KB Swings
150m Run

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Push Press 5×8 Strict DB Press
OH KB SwingsRussian KB Swings

Advanced Development: (~2+ Years)
Tier 1 Options → 6 Months Experience: 5×3 Split Jerk @ 80%
Level 2 Barbell Club5×1 Split Jerk @ 90%

SPECIALTY CLASSES

Muscle
6 pm (CP)

First,
3x80m Reverse Sled Drag
OR*
3×5 Jefferson Deadlift

Superset A:
8-11 (TF)  Pendlay Row
8-11 (TF) Bentover Trap-2 Raise
(TF) Band Rows
(x3)

Superset B:
8-11 (TF) Close Grip Bench
Drop to (TF) Wide Grip Bench
(TF)  Standing Crush Press
(x3)

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

With a Partner.
A: 400m Run
B: 10 BW Squats + 10 Push-Ups + 10 Frog Kicks until partner returns
(x25 Minutes)

Then,
A: 5 Burpees
B: OH Plate Hold
(x10 Minutes)

Wednesday

Daily News and Notes:

Downloaded our new P360 mobile app yet? Click  to download.

 

FOCUS OF THE DAY: Build core strength.

THINGS TO THINK ABOUT IN THE FRONT SQUAT: Huge breathe into the belly at the top of the rep and keep the elbows up!

IF YOU ARE IN PHASE 1: Learn how to create tension in your core.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Beatrix Kiddo”
Format: 2-Tier
Tracking: 5 Min Row

First, for Strength
5×5 Front Squat @50-75%
10 Bent Over Rear Delt Flies

Then, for Fat Loss & Cond.
10 Barbell Rows
5/s DB Step Ups
10 Band Pull-Throughs
5 MB Slams
100m Row
(x15 – 20 Min)
PROGRAM DEVIATIONS

Phase 1 Modifications
Front Squats
10×5 Heavy Goblet Squat

Advanced Progressions
Front Squat 5×8 Hypertrophy Option
L2 Barbell Club 5×1 @ 90%

 

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

First,
5 Strict OHP @ 50-75%
5 Heavy DB Bench
(x5)
—-
Then,
20 DB Tate Presses
10/s Alternating Hammer Curls
(x3)

Kettlebell Core
5:30p – PB

First,
Snatch Practice

 (x5 Min)

 

Then,
5/s Single Arm Press
5/s KB Side Lunge Tap
5/s Plank Pull Through
10/s Alternating Swings
(x12 Min) 

10/s Pallof Press
20 Banded Drop Steps
40 MB Russian Twists
10 Jump Squats
(x12 Min)
Finisher:
Line Drills
xTR

Thursday

Daily News and Notes:

Downloaded our new P360 mobile app yet? Click  to download.

Burn Fat Build Strength

FOCUS OF THE DAY: Build work capacity and burn fat.

THINGS TO THINK ABOUT IN THE RUN: Lengthen the stride and keep your breathing consistent.

IF YOU ARE IN PHASE 1: Build your stamina.

DAILY CHALLENGE

“King Schultz”
Format: Muscle Endurance

First, for Time.
800m Sprint (CP)
“King of the Hill” (PB)

Recover as needed

3/s Humblers
80m Run
(x 6 – 10 Rounds)

PROGRAM DEVIATIONS

Phase 1 Modifications:
Not for Time

Advanced Progressions:
None


SPECIALTY CLASSES

Muscle
5:30 – PB

First,
3×5 Deadlift (@75-80%)
OR*
3×5 Paused Back Squat (@75-80%)

Superset A:
8-11 (TF)  Barbell Strict Press
8-11 (TF)  KB Upright Row
(TF) DB Lateral Flutters
(x3)

Superset B:
8-11 (TF) DB Pull-Overs
6-8/s (TF) Heavy KB Halo
(TF) Lat Band Pushdown
(x3)

Shred
7a – CP

500m Run
20 Burpees
500m Run
20 DB Thrusters
500m Run
20 Spiderman Complex
500m Run
(x30 Minutes)

Friday

Daily New and Notes:

Men’s “King of the Hill”

  1. Peter Jacobson, 6:56 (**NEW RECORD**)
  2. Sam Eistenstein, 6:56 (**NEW RECORD**)
  3. Nick Sebald, 7:05
  4. Matt O’Hara, 7:08
  5. Ryan Malone, 7:27

Women’s “King of the Hill”

  1. Megan Veloza, 7:40 (**NEW RECORD**)
  2. Kelly Kehm, 7:50
  3. Heather Raferty, 7:52
  4. Jess Malone, 8:00
  5. Alaina Generazio, 8:08

Men’s 800m

  1. Mark Niznik, 2:30
  2. Thiago Ribiero, 2:30
  3. Joe White, 2:31
  4. Nik Kafkas, 2:32
  5. Ben Romig, 2:33

Women’s 800m

  1. Maria Petroni, 2:56
  2. MJ Kafkas, 2:58
  3. Jenn Ciofolo, 3:02
  4. Mindy Mondoux, 3:06
  5. Anna Hollenhorst, 3:10

mail.google.com

FOCUS OF THE DAY: Build muscle.

THINGS TO THINK ABOUT IN THE WORKOUT: Move at a slower, moderate pace to allow yourself recovery between movements.

IF YOU ARE IN PHASE 1: Don’t go too heavy and compromise your movement pattern.

DAILY CHALLENGE

“Jules Winnfield”
Format: Hypertrophy Focus

8 Bench Press
Max Goblet Curls
8 Side Raises
80m Farmer Walk/Sled Drag
(x30 Min)

PROGRAM DEVIATIONS

Beginner Modifications:
Bench Press DB Floor Press

Advanced Progressions:
None


SPECIALTY CLASSES

Barbell
12p (CP)

 

First,
6 x 3 Back Squats @ 80%  

Then,
5 Toes-to-Bar  
20 Banded Leg Extensions
10 Superman Back Extensions
(x3)

Shred
6a (PB)

40 Min Cap:
(Base movement → EMOM movement)
100 Squat Jumps →  3 Push-Ups
100 Sit-Ups →  4 Supermen
100 OH Plate Lunges →  5 High Knees
50 Chevrons →  5 v-ups
50 KB GTO →  5 Spidermen
50 Renegade Row →  3 push press

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

Downloaded our new P360 mobile app yet? Click  to download.

DAILY CHALLENGE

“Nice Guy Eddie”
Format: EMOM + Circuit

First, 10 Min EMOM
5 Thrusters
Then,
80m See Saw Walk
15 ea High Knees > Butt Kicks > Side Shuffle L > Side Shuffle R> Back Pedal > Sprint to 200m
100m Run
5 Pull Ups
20 Twisting Plate Walking Lunges
10 DB French Press
(x20 Min)

OPEN GYM: 9a – 12p @ P360 PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

(Visited 25,879 times, 1 visits today)