Monday

Friday 7/28 Time Results “Mr. Red“

Women:
Julianne Russell 8:50 (#1)
Lauren Toncich 8:57 (#2)
Brenna Bandy 9:14 (#4)
Brooke Besche 9:58
Corrine Ingham 10:37

Men:
Sam Epsteen 8:00 (#1)
Justin Hancy 8:08 (#3)
Anthony Harris 8:23 (#4)
Sean Sudol 8:30
Andrew Brock 8:39

DAILY CHALLENGE

First, for Strength.
5 Deadlifts @ 50-75%
6/s Protracted MB Push-Ups
(x4)
—
Then, w/ a Partner.
A: 3/s 1-Arm OH KB Lunge + 3/s High Plank Pull-Through
B: 150m Run
(x12 Min)
Intensity: High
—
Then, Muscle Finisher.
5 Rear Delt Raise @ 3131 Tempo
8/s Hammer Curls
(x3)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → **OPTIONAL PHASE SWING TEST**
Deadlifts → Barbell Split Squats

Advanced Development:
Tier 1 → Not a 5R Max day

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 22 Minutes.
1 Landmine Complex
3/s MB Roll-Outs
4/s Ring “Miyagis”
3/s 1-Arm Half Burpees + Jump
150m Run
—
Rest 4’
—
Then, w/ a Partner.
A: 4 Hell Trots
B: 5” Superman Extensions/10” Rest Repeating
(x8 Min)

Tuesday

DAILY CHALLENGE

First, for Functional Muscle.
4×5” Pull-Up Holds w/ Scapular Depression
Max Ring Dips @ 31×2 Tempo
8 Ab Roll-Outs
PB: 2 Rope Pulls
CP: 40m Reverse Sled Drag
(x4)
—
Then, w/ a Partner.
A: 500m Run
B: Rest
(x15 Min)
Intensity: Moderate

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull Ups → Ring Rows
Ring Dips → DB Floor Press
Ab Rollouts → Plank

Advanced Development:
Pull ups → Hollow

SPECIALTY CLASSES

SHRED: 

25-20-15-10-5
Rope Slams
KB Around the World (/sd)
Plate Loaded Glute Bridges
Ring Rows
Goblet Squat Pulses
Plyo Skaters
200m Run

MUSCLE: 

First,
4×5 Barbell Bench Press @82.5%
4×5 Barbell Row

Second,
4×5 Strict Press @82.5%
4×5 Pull-Ups

Last,
3×11 KB Curls

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
5 Jerks @ 50-75%
4/sd Hollow-Arch w/ 1” Holds
10 Prone Y Activations
(x4)
—
Then, w/ a Partner.
A: 7/5 Front Squat + 100m Run,
Then,
7/5 Hang Power Clean + 100m Run
B: Rest
(x15 Min)
Intensity: High

PROGRAM DEVIATIONS

Phase 1 Progressions:
Push Jerks → Db Press in External Rotation
Front Squats → Goblet Squats
Hang Power Clean → DB Curl and Press

Advanced Development:
Jerks →  3 Jerks @ 85%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Drop Snatch @ 60-75%
—
Main Movement:
6 x 1 Complex: 1 Snatch + 1 Hang Snatch @ 70-80%
—
Strength:
3 x 5 Front Squats @ 60-75%

SHRED: 12 pm

First, for 7 Minutes.
8 OH KB Swings
20 Flutter Kicks
4 Squat Jumps

—Rest 3’

—Then, for 18 Minutes.
6 Goblet Squat to Reverse Lunge
5 Hanging Knees to Chest
3/s Side Plank Complex 
6 Wall Balls
150m Row
100m Run

—Rest 3’

—Finish: Bridge Run

KETTLEBELL CORE: 5:30p

First, for 5m:
3/s Turkish Sit Ups
4 Goblet Squats
5 RKB Swings

Then, 10:1
1-Arm KB Thruster
Plank Pull Through
UH Inverted Row
Tactical Lunge
Hand-to-hand Swing
Run 100m

If time remaining:
15/s Side Plank Crunches
40 OH Flutter Kicks
15 Plank Kick Outs
(X3)

Thursday

DAILY CHALLENGE

First, for Strength.
5/s Elevated Rev. BB Lunge
5/s Ring “Miyagis”
(x4)
—
Then, for Conditioning.
7 Bear Hug Squats
5/s Renegade Rows
3/s DB Cossack Squats
150m Row
(x12 Min)
Intensity: Moderate
—
To Finish:
3x300m Sprints w/ a Partner. Rotate.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Elevated Lunges → DB Reverse Lunges
Miyagis → Plank Toe Taps

Advanced Development:
Tier 2 →  “Mr. White”
2,000m Row
Get Off Every 500m and Perform:
5 Over-the-Erg Burpees
10 OH KB Swings (53#/35#)

No Finisher

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 Drop Snatch @ 60-75%
—
Main Movement:
6 x 1 Complex: 1 Snatch + 1 Hang Snatch @ 70-80%
—
Strength:
3 x 5 Front Squats @ 60-75%

MUSCLE: 5:30p   

3×7 Back Squats @72.5%
3×7 RDL
3×7/S Bulgarian Split Squats
3×7 RKB Swings(Heavy)

SHRED: 6pm

Same as Wednesday

Friday

DAILY CHALLENGE

2×8’ @ High Intensity.
A.
5 Hang Power Snatch @ 50%
3 OTB Burpees
150m Row

Rest 4’

B.
4/s 1-Arm RKB Swings
4 MB Slams
80m Run

Muscle Finisher:
15/s Hamstring Curls
10 Seated Band Pulldowns
(x4)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Hang Snatches → DB Muscle Snatch
OTB Burpees → Squat Jumps
1-Arm Swings → Russian Swings

SPECIALTY CLASSES

SHRED: 6a, 12 pm

25-20-15-10-5
Rope Slams
KB Around the World (/sd)
Plate Loaded Glute Bridges
Ring Rows
Goblet Squat Pulses
Plyo Skaters
200m Run

Saturday

DAILY CHALLENGE

10′ Emom
2 Hell Trots
—
12′ Amrap
10 RKB Swings
5   DB Thrusters
3   Burpees
100M Run

Sunday

9 am Community Workout

With a Partner. Deck of Cards. Each person performs the A & the B movement, then you pick a new card.

A – 3:

• A: 200m Row
• B: Plank

4 – 6:

• A: 100m Run
• B: DB Curl & Press

7 – 9:

• A: 25 Rope Jumping Jacks
• B: Burpees

10 – K:

• A: 6 Hell Trots
• B: Sit-Ups

JOKER:

• Both perform 500m Run

(x25 Minutes)
—-
Then, Finisher
Everyone does 200 OH Plat Flutter Kicks.

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

Enter tracking into the Whiteboard App