August
August will follow the weekly cycle below.
Monday → Deadlift
Tuesday → Varied
Wednesday → Jerk
Thursday → Lunges
Friday → Varied
August Notes:
–We will focus on developing the lower traps as well as more complete, healthy shoulder function. There will also be focus put on strengthening the muscles of the lower back safely this month. In place of Deadlifts on Monday we will offer Barbell Split Squats as an alternative, as well as several overhead options on Wednesday in place of traditional Jerks.
August Primal: Tuesday, August 8th. 5:30pm @ TBD
We will post the location as soon as it is established.
Here’s what was published last week.
The Russian Kettlebell Swing vs. The Overhead Swing
How to Do a Better Pistol Squat
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
OPEN GYM: 9a – 12p @ PB
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
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