Monday

Daily News and Notes:

**Thank you all so much for coming to celebrate five amazing years with us. It was so great to see so many faces out, members we’ve had for nearly five years and members we’ve had for less than five days, all alike. Thank you for Saturday and thank you for the past five years.

**Noon Barbell has moved to Tuesdays and Thursdays. It is no longer Monday, Wednesday and Friday.

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FOCUS OF THE DAY: Get as much volume as you can to build work capacity and burn fat.

THINGS TO THINK ABOUT IN THE WORKOUT: Push yourself. You should be uncomfortable with your pace.

IF YOU ARE IN PHASE 1: Focus on rowing properly, not quickly.

DAILY CHALLENGE

“Pillsbury”
Format: Circuit

5/s 1-Arm DB Clean to Reverse Lunge
10 Mountain Rows
10 Floor Wipers
10 Ring Rows
60 OH Plate Flutters
300m Row
(x30 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
300m Row: 200m Row

Advanced Development: (~2+ Years)
Clean to Lunge: Double KBs
 

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main
5×2 Front Squat @80-90%

Finisher:
5×3 Front Squat to Split Jerk

Tuesday

Daily News and Notes:

**There is now a 12 pm Noon BARBELL class at PB.

**Downloaded our new P360 mobile app yet? Click  to download.


FOCUS OF THE DAY:
Develop shoulder function first, strength second, power third.

THINGS TO THINK ABOUT IN THE OVERHEAD PRESS: You cannot simply add strength to dysfunction. Get your shoulders right, then build strength. Don’t force an advanced movement on joints that aren’t prepared to handle it.

IF YOU ARE IN PHASE 1: Develop basic overhead shoulder function.

DAILY CHALLENGE

“Tollhouse”
Format: 2-Tier

First, for Strength.
5×5 Push Jerk or Press
30” Reverse Plank

Then, in a Circuit.
10 Rotational Deadlifts
10 Push-Up Kickouts
10 Supine Row
200m Row
(x15 – 20 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Tier 1 5×10 Strict Press + Coaches Rx for Mobility if needed

Advanced Development: (~2+ Years)
Tier 1 5×2 Split Jerks @ 80-90%

SPECIALTY CLASSES

Barbell
12 pm (CP)

Main
5×2 Front Squat @80-90%

Finisher:
5×3 Front Squat to Split Jerk

Muscle
6 pm (CP)

First, 3 Sets of:
100m Partner Farmers Walks

Next, Start with A or B:
Superset A:
8-11(TF) Heavy DB Fly
8-11 (TF) Crush Press
(TF) Standing Band Press
(x3)

Superset B:
8-11(TF) Landmine Row
8-11(TF) KB Floor Pullovers
(TF) Crescent Row
(x3)

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

First, for 5’
Max Squat Jumps. Every time you must rest, perform 3 Push-Ups

Then,
50-30-10
Sit-Ups
Walking OH Plate Lunge
Bus Drivers
500m Run
Every 2 minutes, run 80m.

Wednesday

Daily News and Notes:

Downloaded our new P360 mobile app yet? Click  to download.

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FOCUS OF THE DAY: Burn squat strength and then total body conditioning.

THINGS TO THINK ABOUT IN THE SQUAT: Keep your cervical spine neutral. Do not look up.

IF YOU ARE IN PHASE 1: Focus on maintaining an even weight distribution over your midfoot the entire time.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Betty Crocker”
Format: 2-Tier

First, for Strength.
5×5 Back Squat @ 50-75%
5/s Sumo Renegade Rows

Then, for Fat Loss & Conditioning.
80m Farmer Walk
200m Row
200m Run
(x4)

PROGRAM DEVIATIONS

Phase 1 Modifications
Tier 1
10×5 Goblet Squats, Row every other set

Advanced Progressions
Back Squat 5×3 @ 90% or 5×10 @ 60% for Hypertrophy
Tier 2 5 Rounds

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main:
5×2 Hang Clean or 5×1 Clean @80-90%

Finisher:
8 Muscle Cleans @30-40%
12 Weighted V-Ups

Kettlebell Core
5:30p – PB

First,
5/s Half Kneeling Bottoms Up Press
5/s SLRDL
2/s Heavy DB Ren Row
10/s One Arm Swings
(x15 Min)

3 L-Sit Chin Ups
5/s Cossack Squat
5 Roll Outs
8 MB Thruster
80m OH Plate Carry
(x15 Min)

Finisher:
MB Ab Circle
(x TR)

Thursday

Daily News and Notes:

**There is now a 6 pm SHRED at CP.

**There is now a 12 pm Noon BARBELL class at PB.

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FOCUS OF THE DAY: Select weight that allows maintenance of form.

THINGS TO THINK ABOUT IN THE SWING: This should not cause discomfort in the low back on any level. If so, you are performing the movement wrong. Seek a coach and get it fixed.

IF YOU ARE IN PHASE 1: Focus on hinging at light weight.

DAILY CHALLENGE

“Nestle”
Format: Circuit + Finisher

First, for 20 Minutes.
10 RKB Swings
5 Burpees
200m Run

Then, to Finish.
10 Reverse Crunch
10 Spiderman Crunch
10 Bicycles
10 Frog Kicks
(x4)

PROGRAM DEVIATIONS

Phase 1 Modifications:
Tier 1
→ After 10 minutes, switch to 5/s reverse lunge to ensure KB swing mechanics do not falter and poor form is built.
Burpees
Burpee progression

Advanced Progressions:
Tier 1 FOR TIME
15 OH KBS (53#/35#)
5 Burpees
200m Row
(x5)

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main:
5×2 Hang Clean or 5×1 Clean @80-90%

Finisher:
8 Muscle Cleans @30-40%
12 Weighted V-Ups

Muscle
5:30 – PB

First, 3 Sets of:
5 Deadlift or Front Squat

Next, Start with A or B:
Superset A:

8-11(TF) Seated Military Press*
8-11(TF) Plate Raise Press
(TF) Burners
(x3)

Superset B:
8-11(TF) Pause Pull Ups **
8-11(TF) DB Pendlay Row
(TF) Band Swimmers
(x3)

Shred
7a, 6 pm – CP

100m Walking Lunge
100m Backpedal
15/s Side Crunches
10 Sea Turtles
1’ 3-Way Plank
2/s Humblers
(x30 Minutes)

Friday

Daily New and Notes:

**There is no longer a Friday 12 pm BARBELL.

**”Nestle” MEN

  1. Than Merrill, 8:02
  2. Noah Cosby, 8:13
  3. Matt Dykes, 8:35
  4. Kyle Atkinson, 8:36
  5. Mark Niznik, 8:37

“Nestle” WOMEN

  1. Erica Fricke, 8:47
  2. Brenna Bandy, 9:49
  3. MJ Kafkas, 9:59
  4. Maria Petroni, 10:02
  5. Lauren Faison, 10:12
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FOCUS OF THE DAY: Keep the weight challenging yet repeatable.

THINGS TO THINK ABOUT ON THE CLEAN: Use more of your upper body in a shrugging manner, not a lean back of the lumbar.

IF YOU ARE IN PHASE 1: Learn how to pull the bar straight up, quickly.

DAILY CHALLENGE

“Mrs. Fields”
Format: Power Circuit + Finisher

First,
5 Hang Power Clean @ 50%
12 Push-Ups
5 Hang Power Clean @ 50%
5 Chin-Ups
80m Run
(x5)

Then, to Finish.
15 Hell Trots

PROGRAM DEVIATIONS

Beginner Modifications:
Hang Muscle Cleans

Advanced Progressions:
Push-Ups HSPU
1st CleanT&G Power Cleans

SPECIALTY CLASSES

Shred
6a (PB)

Partner Workout.

Station 1: 12 Minutes
A: 200m Row
B: Max Plank

Rest 3’

Station 2: 12 Minutes
A: 100m Run
B: Hell Trots

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

Downloaded our new P360 mobile app yet? Click  to download.

DAILY CHALLENGE

Format: Circuit

6/s Suitcase DL
5/s 1 Arm DB OH Squat
10/s Pallof Press
10 High Ring Rows
40m Sled Drag
40m Rev Sled Drag
300m Run

(x30 Min)

OPEN GYM: 9a – 12p @ P360 PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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