Monday

DAILY CHALLENGE

First, for Strength.
1 Hang Clean Complex @ 50-75%
5/s DB Bulgarian Split Squat
(x4)
—
Then, w/ a Partner. Relay Format.
A: 150m Run
B: 5 DB Thrusters + 5 Knees to Chest
(x12 Min)
Intensity: High
—
Muscle Finisher:
12 Side Raises
Rest 60”
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → **OPTIONAL PHASE SWING TEST**
Hang Power Cleans → Hang Muscle Cleans

Advanced Development:
Tier 1 → 2 Clean & Jerks @ 85%

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 10’
15 Hourglass Rope Waves
5/s Banded Kick-Ups
8 180 Jumps
4 Diving Push-Ups
100m Run Every Other
—
Then, for 14’
3/s Landmine Roll-Out
4/s Twisted Press
6 Goblet Squat Cleans
4 Double Climbers
40 KB Carry
—
Last, for 7’
100m Row
150m Run
30m Bear Crawl

Tuesday

DAILY CHALLENGE

First, for 10’
5 OH Deadlifts @ 50%
7 Goblet Curls
7 Reverse Crunches
20 Flutter Kicks
100m Run Every Other Round
Intensity: Moderate
—
Then, for 12 Minutes.
2 Rope Slams + 10 Waves (x2)
5/s Renegade Row
8 RKB Swings
5/s Sprinter Sit-Ups
100m Row
Intensity: High
—
Muscle Finisher:
12 Band Pushdowns
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts → KB Hinge Taps
Tier 1 → Optional Phase 1 Row Test

Advanced Development:
N/A → 

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

Tabata Clock Intervals. 3×20”/10”. 3 Rounds.
A: Overhead KB Swings
B: Heavy Hell Trots
C: Side Plank Complex 
D: Plyo Skaters
E: Goblet Squat + Curl

MUSCLE: 6p

3×9 Front Squats @67.5%
3×9 Deadlifts @67.5%
3×9/S Bulgarian Split Squats
3×9 RKB Swings(Moderate to Heavy)

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength. Every 4 Min.
4 Hang Snatch @ 50-75%
10 Standing Banded Rows
(x4)
—
Then, 10’ EMOM
5 UH Grip Barbell Rows
3 OTB Burpees
5 BW Squats

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang  Snatch → 5/s DB Snatch
Barbell Rows → 5/s Lawnmower Rows
OTB Burpees → 5 Total Lunge Jumps

Advanced Development:
Hang Snatch →  2 Snatch @ 85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
30” Bar On Knees Ankle Mobility
5 Hip Cleans @ 30-50%
(x3)
—
Main Movement:
1 Clean Deadlift + 1 Clean Pull + 1 Clean @ 80-90%
(x7)
—
Strength:
3 x 5 Snatch-Grip BTN Push Press @ 60-75%

SHRED: 12 pm

5×5’ Density Circuits

Odd:
5 Sit-Up Wall Balls 
5/s Banded Plyo Skaters 
3/s Bulgarian Pass Throughs 
30 OH Plate Flutter Kicks
Coach’s Ladder A

Even:
2 Handstand Inchworms 
4/s Banded Lunge Drives 
3/s DB Muscle Snatch
Coach’s Ladder B
80m Row Sprint

KETTLEBELL CORE: 5:30p

3×8′ EMOM

A.
5 Goblet Rev Lunges
4/s KB High Pull

B.
4 Spider Push Ups
8 Kick Outs
4 V-Ups

C. 
5 OH Swings
Run 100m

Finisher:
6 Chin Ups
10 Plank Pull Through
15 Crunches
(x4)

Thursday

DAILY CHALLENGE

First, for Strength.
4×5 Back Squats @ 50-75%
5/s Heavy DB Leaning Rows
(x4)
—
Then, 30-20-10
Push-Ups
Goblet Squats
Ring Rows
80m 1-Arm Farmer Walk

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squat → Optional Phase 1 Squat Test, Or, 8 Goblet Squats for 6 Rounds
Goblet Squats, Tier 2 → BW or DB Lunges

Advanced Development:
Back Squat →  4×3 @ 85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
30” Bar On Knees Ankle Mobility
5 Hip Cleans @ 30-50%
(x3)
—
Main Movement:
1 Clean Deadlift + 1 Clean Pull + 1 Clean @ 80-90%
(x7)
—
Strength:
3 x 5 Snatch-Grip BTN Push Press @ 60-75%

MUSCLE: 5:30p   

First,
4×6 Barbell Bench Press @80%
4×6 Leaning DB Bench Rows
—
Second,
4×6 Strict Press @80%
4×6 Pull-Ups
—
Last,
3×12 KB Curls

SHRED: 6pm

5×5’ Density Circuits

Odd:
5 Sit-Up Wall Balls 
5/s Banded Plyo Skaters 
3/s Bulgarian Pass Throughs 
30 OH Plate Flutter Kicks
Coach’s Ladder A

Even:
2 Handstand Inchworms 
4/s Banded Lunge Drives 
3/s DB Muscle Snatch
Coach’s Ladder B
80m Row Sprint

Friday

Thursday: 100 Swing Combo

Crown Point

1. Amy Beaver, 5:08
2. Brenna Bandy, 5:30
3. Rachael Hess, 6:02
4. Lucie Owens, 6:05
5. Brooke Besche, 6:27

1. Joe White, 4:55
2. Justin Hancy, 5:10 (#3)
3. Dave Thomas, 5:27
4. Jon Kropp, 6:10
5. Jezer Balangcod, 8:53

Pacific Beach

1. Sean Sudol, 4:20
2. Jonathan Race, 5:17
3. Joe Bettles, 7:07

1. Abby Crotteau, 4:43
2. Lauren Toncich, 6:21
3. Emily Mohammed, 6:52

DAILY CHALLENGE

First, for Strength.
3 Sets of Max Pull-Ups
2’ Rest Between Sets
—
Then, Partner Deck of Cards.
A-3: 300m Row
4-6: 200m Run + 10 Burpees
7-9: 4 Hell Trots
10-J: Barbell 21 + Barbell 15
Q-K: 1’ Plank
(x20 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-Ups → Ring Rows as Needed
Tier 2 → Modified Movements and Reps

Advanced Development:
N/A →  

SPECIALTY CLASSES

SHRED: 6a, 12 pm

Tabata Clock Intervals. 3×20”/10”. 3 Rounds.
A: Overhead KB Swings
B: Heavy Hell Trots
C: Side Plank Complex 
D: Plyo Skaters
E: Goblet Squat + Curl

Saturday

DAILY CHALLENGE

2×15′ Circuits

A.
5/s SLRDL
30 Flutter Kicks
5 Kick Out Push Ups
8 RKB Swings
5 Pull Ups
20″ Marching Plank

B.
80m Sled Drag
Run 150m
5 Burpees
Run 100m
40m Walking Lunge
Run 50m

Sunday

Vinyasa Yoga: No Yoga

Open Gym: 10a – 12p @ Crown Point

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