Monday, 7/4

Daily News and Notes:

We will be closed in observance of Independence Day.

Tuesday, 7/5

Daily News and Notes:

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FOCUS OF THE DAY: Challenge with level-appropriate weight that still keeps you moving. Think 5-10 reps at a time, nothing higher.

THINGS TO THINK ABOUT IN THE DB SNATCH: Explode off the ground with your snatch arm straight.

IF YOU ARE IN PHASE 1: Focus on clean movement at weight you can repeat reps with ease.

DAILY CHALLENGE

“Porterhouse”
Format: Circuit + Fun
Tracking: You Call It

Complete each movement in its entirety before moving on.
50 DB Snatches
50 Spiderman Complex
50 Front Rack Reverse Lunges
50 V-Ups
-Every 2 min, perform 3 push-ups + 3 lunges
-Row 500m after every movement is completed.

All reps are in total reps.

PROGRAM DEVIATIONS

Phase 1 Progression:
DB Snatches DB Muscle Snatch

Advanced Development: (~2+ Years)
V-Ups Add Weight

SPECIALTY CLASSES

Muscle
6 pm (CP)

First, 3 Sets of:
80m Sled Drag (@BW+)
OR*
5x Box Squat

Then,
Superset A:
3-5/s (TF)  DB Circus Press
8-11 (TF) Barbell Rainbow
(TF) Standing KB Crush Press
(x3)

Superset B:
8-11 (TF) Pull-Up
8-11 (TF) DB Back Fly
(TF) Ring Row
(x3)

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

First, for 6 Minutes Non-Stop
2/s 1-Leg Burpees
10 Spiderman Crunches

Then,
30-25-20-15
DB Thrusters
Chevrons
Reverse Crunches
300m Run after each round

To Finish,
5×1’ Plank

Wednesday, 7/6

Daily News and Notes:

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FOCUS OF THE DAY: Build squat strength based on skill level.

THINGS TO THINK ABOUT IN THE BACK SQUAT: Never descend on an empty belly. Always take in air at the top of the rep and hold it until you return.

IF YOU ARE IN PHASE 1: Challenge yourself a bit on the goblet squats, focus on your movement pattern and range of motion.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Ribeye”
Format: 2-Tier
Tracking: Back Squat

First, for Strength.
5×5 Back Squat @50-75%
6/s KB Piston Rows

Then, for Conditioning.
50 Rope Waves
10/s Monster Walks
5/s Renegade Row
100m Run
(x15 Min)
PROGRAM DEVIATIONS

Phase 1 Progression:
Back Squat
8 “Heavy” Goblet Squats
KB Piston Rows DB Rows on the Bench (to learn hinge)

Advanced Progressions
Back Squat 5×1 @ 90%

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

Main Movement:
6 x 2 Clean & Jerk @ 80-90%
→ Beginners: Choose 5 x 5 Cleans OR Jerks

Core Finisher:
10/s KB Side Bends
60” Plank
10 Reverse Crunches
(x3)

Kettlebell Core
5:30p – PB

First,
Windmill + Cossack Squat practice.

Then,
8/s KB Floor Press
10/s Monster Walks
40 Rope Waves
3 Slow L-Sit or Hollow Chin Ups
6/s DB Split Squats
80m Single Arm KB Rack Walk
(x20 Min)
Partner Finisher,
(3 x 20:10)
Swings
Flutter Kicks
Swings
Side Plank Leg Lift L
Swings
Side Plank Leg Lift R
Swings
Cannon Balls

Thursday, 7/7

Daily News and Notes:

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FOCUS OF THE DAY: Use the rest provided by EMOM to allow for more challenging weight at heavier pace than you’d typically be comfortable performing.

THINGS TO THINK ABOUT IN THE SWING: Do not hyperextend in the low back at the top of the rep. Use your arms more to finish the movement.

IF YOU ARE IN PHASE 1: Focus on bending your knees very little in the swing.

DAILY CHALLENGE

“New York Strip”
Format: Partner EMOM + Finisher
Tracking: You Call It

First, 15’ EMOM w/ a Partner.
A: 8 RKB Swings
B: 5 Push-Ups

Then,
20 Hell Trots

PROGRAM DEVIATIONS

Phase 1 Progression:
5 Push-Ups3

Advanced Progressions:
5 Push-Ups 8

SPECIALTY CLASSES

Muscle
5:30 – PB

First, 3 Sets of:

5X Jefferson Deadlift
OR*
5x Pause Squat

Then,
Superset A:
8-11 (TF)  Wide Grip Bench Press
8-11 (TF) Ring Dip
(TF) Diamond Push Up
(x3)

Superset B:
4-6/s (TF) Heavy Alternating KB Row
4-6/s (TF) Heavy Alternating DB Curl
(TF) Band Curls
(x3)

Shred
7a – CP

SHRED
5-10-15-10-5
Plate GTOs
DB Mountain Row
MB Jumping Jacks
BB Curl and Press
Row 200m every time you finish rounds of 15 and 5.

Friday, 7/8

Daily New and Notes:

Men:

  1. Inish O’Doherty, 6:55
  2. Shane Dooley, 6:59
  3. Ben Romig, 7:03
  4. Mike Travis, 7:15
  5. Jon Robell, 7:23

Women:

  1. Ashley Frances, 8:05
  2. M.J. Kafkas, 8:06
  3. Amy Beaver, 8:18
  4. Jess Montgomery, 8:40
  5. Julianne Russell, 8:54

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FOCUS OF THE DAY: Respect your level of progression on the deadlift.

THINGS TO THINK ABOUT IN THE DEADLIFT: It’s less about how much weight you can lift and more about how well you can target the hamstrings and the posterior chain.

IF YOU ARE IN PHASE 1: Learn the hinge until your body can perform it on command, without thinking. Then, and only then do you pick up a barbell.

DAILY CHALLENGE

“Prime Rib”
Format: 2-Tier
Tracking: Deadlift

First, for strength.
5×5 Deadlift @ 50-75%

Then, as fast as possible.
21-15-9
OH KB Swings
Burpees
200m Run

PROGRAM DEVIATIONS

Phase 1 Progression:
Tier 1 10 Band Good Mornings + 5 Hinge Taps
Tier 2

5 RKB Swings
2 Burpees
80m Run
(x12 Min)

Advanced Progressions:
Deadlift 5×1 @ 90%
Tier 2 → For Time (53#/36#)

SPECIALTY CLASSES

Barbell
12p (CP)

Main Movement:
5 x 5 Snatch @ 75%
→ Beginners: 5 x 5 Hang Power Snatch

Finisher:
1 min Wall Sit
½ max rep Pull-Ups
(x3)

Shred
6a (PB)

800m Run
200m Row
25 Push-Ups
25 Reverse Lunges
25 Sit-Ups
(x30 Min)

Mobility
5:30 (PB)

Saturday, 7/9

Daily New and Notes:

chloeslam

 

DAILY CHALLENGE

“Sirloin”
Format: Circuit

5 MB Slam > 20 Russian Twists
8/s Crossover Step Ups
8 DB Curl To Press
5/s KB Suitcase Deadlift
5 Chin Ups
80m Backward Sled Drag
300m Run
(x30m)

OPEN GYM: 9a – 12p @ P360 PB

Sunday, 7/10

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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