July

July will follow the weekly cycle below.

Monday Clean & Jerk
Tuesday Varied
Wednesday Snatch
Thursday  Back Squat
Friday  Varied

July Notes:
–There will routinely be quick muscle finishers at the end of workouts for a finishing Tier 3.

July Academy: Running Mechanics, Sunday July 16th @ 10 am –– Lead by Coaches Chris and Lenny, July’s Academy will be all about proper running mechanics. Learn how to utilize the short burst runs in training to develop power, athleticism, and increase your metabolic output. We’ll be using drills to help improve mechanics and motor recruitment, “mobility” to reduce chance of injury during high intensity sprints, and knowledge on how to get more out of the type of running we do during DCs.

July Primal: Tuesday, July 12th. 5:30pm @ Kate Sessions Park

Monday

DAILY CHALLENGE

First, for Strength.
4 Hang Power Clean Complex @ 50-80%
4/s Pistol Squats
Rest 3’
(x4)

Then, w/ a Partner. Relay Format.
2 Hell Trots
100m Sprint
(x12 Min)
Intensity: High

Muscle Finisher:
1 Barbell 21
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

12’
3/s 1-Arm LM Thruster
4/s Side Plank Complex
5 Rotated MB Slams
25 Around the World
25 Mountain Climbers
100m Run Every Other

12’
20 BW Squats → w/ Squat Jump on Last 5
8 DB RDL
10 Kickouts to Kick-Up
5/s DB Cossack Squats
150m Row

Finisher w/ a Partner:
A: 10 Supine Mountain Climbers
B: Max Plate Glute Bridges   

Tuesday

There will be an 8 and 9 am class.

DAILY CHALLENGE

For 25 Minutes.
8 RKB Swings
8 Push-Ups
8 Goblet Squats
8 DB Push Press
8 V-Ups
200m Run

Then:
A: 8 Burpees
B: Max OH Flutter Kicks
(x5 Min)

To Finish:
1/2 Bridge Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Finisher  5 Burpees

Advanced Development:
RKB Swings → OH Swings

SPECIALTY CLASSES

SHRED: N/A

There will not be Shred class today. 

MUSCLE: N/A

There will not be Muscle class today. 

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, for Conditioning.
800m Run @ 90%
Match Your Rest to Your Time Each Run.
(x2)

Optional Muscle Finisher:
10/s Hammer Curl
10 Standing Tricep Kickbacks
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang  Snatch → 5/s DB Snatch
Tier 2 → **Optional Phase 1 Row Test**

Advanced Development:
Hang Snatch →  2 Snatch @ 85%
800m   Optional 1x for Time

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 No Feet Cleans @ 50%

Main Movement:
2 Clean Pulls + 1 Clean @ 80%

Strength:
3 x 5 Barbell Strict Press @75%

SHRED: 12 pm

10:1
Landmine OH Knee Ups
Banded High Plank Kickouts
Plyo Skaters
DB Curl → Front Raise → Side Raise
Wall Balls
150m Run

KETTLEBELL CORE: 5:30p

5 Snatch L > 5 Offset Rack Squat L
5 Snatch R > 5 Offset Rack Squat R
(x6 Min)

6 Push Ups
6 Cossack Squat
10 Swings
(x6 Min)

5 Press L > 5 High Pull L
5 Press R > 5 High Pull R
(x6 Min)

Then, 
Max Pull Ups
Max V-Ups
(x2)
200m Run
(x12 Min)

Thursday

DAILY CHALLENGE

First, for Strength.
4×5 Back Squats @ 50-75%
8/s KB Lawnmower Row
(x4)

Then, for Conditioning.
7 RKB Swings
5 Push-Ups
3/s Side Plank Complex
100m Run Every Other Round
(x10 Minutes)
Intensity: High

Muscle Finisher:
15 Rear Delt Raises
Rest 60”
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squat  Optional Phase 1 Squat Test, Or, 8 Goblet Squats for 6 Rounds
Tier 2  12 Minutes, Run Every Round

Advanced Development:
Back Squat →  
Wave Loading
9 @70%
7 @ 75%
5 @ 80%
3 @ 85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 No Feet Cleans @ 50%

Main Movement:
2 Clean Pulls + 1 Clean @ 80%

Strength:
3 x 5 Barbell Strict Press @75%

MUSCLE: 5:30p   

First,
4 Bench Press
4 Pendlay Rows
3’ Rest
(x4)

Second,
8 Barbell Strict Press
8 Chin Ups
Rest 90”
(x3)

Last,
12 KB Curls
30” rest
12 DB Side Raises
30” rest
12 Close-Grip Bench Press
30” rest
(x3)

SHRED: 6pm

10:1
Landmine OH Knee Ups
Banded High Plank Kickouts
Plyo Skaters
DB Curl → Front Raise → Side Raise
Wall Balls
150m Run

Friday

“Mr. Orange”

  1. Julianne Russell, 10:32
  2. Kimberly Faimon, 10:37
  3. Taylor Stead, 11:16
  4. Lucie Owens, 11:50
  5. Nelly Cisneros, 12:20

 

  1. Than Merrill, 8:58
  2. Andrew Brock, 9:11
  3. Dusty Teves, 9:16
  4. Chase Cockerel, 11:!5
  5. Sean Sudol, 11:26

DAILY CHALLENGE

First, for Strength.
3 Sets of Max Pull-Ups
2:30 Rest Between Sets

Then, for Conditioning.
5/s Goblet Curtsy Lunges
A/B/C Rope Movement
3 Plate Burpees
4/s Diving Planks
5/s Split Stance Curl & Press
200m Run Every Other Round
(x20 Min)
Intensity: Moderate

Muscle Finisher:
15 French Press
Rest 60”
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Barbell Split Squats  Goblet KB
Tier 2 → Optional Phase 1 Row Test

Advanced Development:
Pull-Ups →  Weighted 10#/25#
Tier 2 Mr Orange
8:1 Thrusters (95#/65#)
200m Row

SPECIALTY CLASSES

SHRED: 6a, 12 pm

25-20-15-10-5 (Total Reps)
Floor Wipers
Side Lunges
H2H Swings
KB Around the World (per side)
Plate GTO
300m Run

Finisher:
50 Squat Jumps
2 Push-Ups every break

Saturday

DAILY CHALLENGE

3×8′

A:
5/S DB Snatch
5 BW Squats
30 Flutter Kicks
100m Row Sprint

B:
10 OH KB Swings
10 KB Hop-Overs
30 Mountain Climbers
100m Run

C:
5/s DB Snatch
5 BW Lunges
10 V-Ups
100m Row Sprint

OPEN GYM: 9a – 12p @ PB

Sunday

Vinyasa Yoga: 9 am @ Crown Point
Open Gym: 10a – 12p @ Crown Point

Enter tracking into the Whiteboard App

(Visited 2,317 times, 1 visits today)