Tuesday

Daily News and Notes:

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FOCUS OF THE DAY: Compound movements performed at lighter weight to burn fat and build work capacity.

THINGS TO THINK ABOUT IN THE LUNGE: Long strides.

IF YOU ARE IN PHASE 1: Stay light with the weight and build volume.

DAILY CHALLENGE

“Quagmire”
Format: Team Circuit

In Teams of 3, rotate on the A person.
A: 300m Run
B: 5/s Walking DB Lunge → 5/s Crawling Renegade Row
C: 5 RKB Swings + 5 Push-Ups

If on B and C, perform this combo non-stop until you are tagged out and move on.

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
B Station→ Non-Walking Rows and Lunges

Advanced Development: (~2+ Years)
None → 

SPECIALTY CLASSES

Muscle
6 pm (CP)

First,
3×5 Deadlift (@75-80%)
OR*
3x50m Front Rack Carry
—
Next, 

Superset A:
8-11 (TF)  Heavy KB Shrug
8-11 (TF) BB High Pull
(TF) Bent-arm Lateral Raise
(x3)

Superset B:
5-6/s (TF) Heaving DB Row
8-11 (TF) Bentover BB Face Pulls
(TF) Rear Delt Kickbacks
(x3)

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

30-25-20-15-10-5
Push-Up + Renegade Row
DB Step-Ups
Ring Rows
Pendulum Swings
400m Row
Every 3 minutes, perform 5 burpees.

Wednesday

Daily News and Notes:

Men’s Tier 2

1. Noah Cosby, 8:55
2. Bryan Pritz, 9:08
3. Mike Travis, 9:19
4. Mark Niznik, 9:28
5. Brad Brooks, 9:48
6. Joe White, 9:55
7. Sam Epsteen, 9:59
8. Kyle Paton, 10:31
9. Chris Lynch, 10:40
10. John Dlugosz, 14:00

Women’s Tier 2

1. Viv Smith, 9:58
2. Amy Beaver, 10:47
3. Ashley Francis, 11:00
4. Nicole Choi, 11:12
5. Erica Fricke, 11:30
6. Lauren Faison, 11:31
7. Thai Saboya, 11:36
8. Lauren Kammler, 11:50
9. Deana Cimalore, 11:50
10. Brie Hancy, 12:08

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FOCUS OF THE DAY: Build squat strength and then go hard in Tier 2.

THINGS TO THINK ABOUT IN THE BACK SQUAT: Give yourself a few seconds to recover at the top of each rep, and to reset your breathing.

IF YOU ARE IN PHASE 1: Learn how to squat properly.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Cleveland Brown”
Format: 2-Tier

First, for Strength.
5×5 Back Squat @ 50-75%
10 DB Floor Press
—
Then, for Fat Loss & Conditioning.
10-8-6-4-2
DB Thrusters
Burpees
200m Run

PROGRAM DEVIATIONS

Phase 1 Modifications

Back Squats→ 5×10 Goblet Squat
Tier 2 → 8 reps for all movements in a 15 minute duration

Advanced Progressions
Back Squat → 5×3 @ 85% or 5×10 @ 60% for Hypertrophy
Tier 2→ For Time, w/ BB Thrusters (95#/65#)

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

First,
5×3 Overhead Squats @ 80%    
—-
Finisher:
15 Band Tricep Pushdowns
15/s Single-Arm Lying Rear Delt Raises
15 KB Russian Twists   
(x3)

Kettlebell Core
5:30p – PB

Thursday

Daily News and Notes:

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FOCUS OF THE DAY: Select weight that is challenging yet repeatable.

THINGS TO THINK ABOUT IN THE CLEAN: As you will be fatigued, rely on your legs to generate power that your upper body finishes.

IF YOU ARE IN PHASE 1: Focus on pulling the barbell straight up your body, not swining it outward.

DAILY CHALLENGE

“Joe Swanson”
Format: EMOM

First, 10’ EMOM w/ a Partner.
4 Hang Cleans @ 60-75%
—
Then, Quickly.
50 Rope Waves
12 MB Slams
12 Barbell Curls
High Plank Ladder Walk
(x15 Minutes)

PROGRAM DEVIATIONS

Phase 1 Modifications:
Hang Cleans →Hang Muscle Cleans

Advanced Progressions:
Hang Cleans →1 Rep Hang or Full Clean @ 90%

SPECIALTY CLASSES

Muscle
5:30 – PB

First,
3×5 Front or Back Squat (@75-80%)
OR*
3×5 Deadlift (@75-80%)
———-
Next, Start with A or B:

Superset A:
5-6/s (TF) Alt. DB Floor Press
8-11 (TF) Floor Crush Press
(TF) DB Crossover Fly
(x3)

Superset B:
3 sets of:
10-10-10 BB Curl Complex
(TF)  Supine Band Curls
(x3)

Shred
7a – CP

First, for 5 Minutes.
7 OH KB Swings
5 Plyo Lunge Jumps
—
Then,
20 V-Ups
12 Ab Roll Outs
10 Plank Pull-Throughs
15 Ring Dips
200m Row
(x25 Minutes)

Friday

Daily New and Notes:

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FOCUS OF THE DAY: Keep the weight manageable and the pace fast.

THINGS TO THINK ABOUT IN THE FLOOR WIPERS: Squeeze the barbell hard, let your core guide your leg movement.

IF YOU ARE IN PHASE 1: Build your cardiovascular endurance.

DAILY CHALLENGE

“Stewie”
Format: Circuit + Finisher

First,
5 Light Hell Trots
5 Floor Wiper Complex
100m Run
(x25 Min)
—
To Finish, Pick One.
1000m Row
800m Run

PROGRAM DEVIATIONS

Beginner Modifications:
Hell Trots → No Push-Up

Advanced Progressions:
Finisher→ For Time

SPECIALTY CLASSES

Barbell
12p (CP)

First,
7×2 Snatch @ 80-90%    
—
Finisher:
30” Heavy Farmers Holds
10 Sit-Ups
(x5)

Shred
6a (PB)

500m Run
200m Row
20 Ring Dips
20 Squat Jumps
20 Frog Kicks
20 Plate GTO
20 KB Deadlifts
(x30 Min)

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

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DAILY CHALLENGE

“Mort Goldman”
Format: TBD

OPEN GYM: 9a – 12p @ P360 PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP