Tuesday

Daily News and Notes:

FOCUS OF THE DAY: Build power endurance and build work capacity.

THINGS TO THINK ABOUT IN THE ROW: Realize your meter count is tallying up on your recovery (after your stroke). Take your time on the recovery and get more power out of each stroke. The flywheel should make as much noise as possible.

IF YOU ARE IN PHASE 1: Prioritize rowing technique. We do it often.

DAILY CHALLENGE

“Brennan Huff”
Format: Power Endurance

Rope Movement
A: Burpee + 10 Waves (x3)
B: 10/s Russian Slams
C: 10/s Rotated Waves
150m Row
60 OH Flutter Kicks
3/s Goblet Reverse Lunges
200m Run

Perform 4 sets of 7 minutes on, with 90 seconds rest in between each. Go hard on the 7 minutes.

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
150m Row → Focus on your technique!
OH Flutter Kicks → Plate Optional

Advanced Development: (~2+ Years)
Goblet Reverse Lunges → Goblet Squat Burpees

SPECIALTY CLASSES

Barbell
12 pm (PB)

Main Movements:
5:3:2:1:1 Cleans   → Level 1 BB Club+
5×5 Hang Clean @ 50-75% → Other
—
Finisher: 5 min EMOM
10 Heavy Goblet Squats

Muscle
6 pm (CP)

First, 3 Sets of:
5x Box Squat
OR*
5x Jefferson Deadlift
—
Next, Start with A or B:
Superset A:
8-11(TF) Bench Press
8-11(TF) Standing DB Chest Fly
(TF) Diamond Push-Ups
(x3)

Superset B:
8-11(TF) UH Barbell Row
8-11(TF) DB Back Fly
(TF) Band Pullthrough Curl
(x3)

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

First, for 5’
5 Pushup Kickouts
5 Mountain Climbers
5 High Knees
10 V-Ups
—
Then,
25-20-15-10
V-Ups
OH Plate Lunge
Bus Drivers
500m Run

Wednesday

Daily News and Notes:

THINGS TO THINK ABOUT IN THE CLEAN: Your arms are simply levers. Your total body moving in unison is what applies velocity and moves the barbell.

IF YOU ARE IN PHASE 1: Fast elbows.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Dr. Dobek”
Format: 2-Tier

First, for Strength.
5×5 Hang Clean Complex @50-75%
—
Then, for Fat Loss and Cond.
40m Walking Lunge
40m Run
5/s Humblers
(x15 – 20 Minutes)

PROGRAM DEVIATIONS

Phase 1 Modifications
Hang Cleans → Hang Muscle Cleans

Advanced Progressions
Hang Cleans → 5×2 Hang Clean or 5×2 Clean @ 80-90%
Lunge/Run → Perform w/ Plate

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main Movements:
5 x 2 Snatch @ 80-90%  → Level 1 BB Club+
5 x 5 Hang Snatch @ 50-75%  → All others
—
Finisher:
5 x 5 BTN Strict Press

Kettlebell Core
5:30p – PB

12 Pass Through Lunge
6/s Offset Push Up
8/s Side plank Archer row
12 Hook Swing
(x12 Min)
—
8/s Monster walks
15 Banded Leg Lifts
10 Alternating DB Clean To Press
200m Run
(x12 Min)
—
Partner Finisher:
A. 20 1 arm swings
B. Plank Drops
–
A. Waiter Walk
B. Crunches
(xTR)

Thursday

Daily News and Notes:

FOCUS OF THE DAY: Select weight that allows maintenance of form while still being challenging.

THINGS TO THINK ABOUT IN THE DEADLIFT: The pace is quick. Breathing and conservation in your weight selection are important.

IF YOU ARE IN PHASE 1: Do everything properly over challenging. The pace will provide the challenge.

DAILY CHALLENGE

“The One They Call Derek”
Format: EMOM-ish

A: 10 DB Push Press + 10 Ring Rows
B: 10 Deadlifts + 10 Reverse Crunch
C: 15 MB Slams + 5 Squat Jumps

There will be (15) 90 second intervals on the clock. On the start of each, perform one station. Rest until the next minute and move onto next station. Flow through for 15 stations.

PROGRAM DEVIATIONS

Phase 1 Modifications:
Deadlifts → KB Hinge Taps

Advanced Progressions:
Deadlifts → 185#/135#

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

(3) 10 Minute Stations with a 2 Minute rest between each.

Station 1:
Row 200m, Then Run 80m

Station 2:
Max Hell Trots

Station 3:
10 Plate GTO
60 Flutter Kicks

Barbell
6 pm (CP)

Main Movements:
5 x 2 Snatch @ 80-90%  → Level 1 BB Club+
5 x 5 Hang Snatch @ 50-75%  → All others
—
Finisher:
5 x 5 BTN Strict Press

Muscle
5:30 – PB

First, 3 Sets of:
5x Back Squat (@75%)
OR*
5x Deadlift (@75%)
—
Next, Start with A or B:
Superset A:
8-11(TF) UH Barbell Floor Press
8-11(TF) KB Crush Press
(TF) Triceps Kickbacks
(x3)

Superset B:
8-11(TF) Unbroken Pullup
8-11(TF) Heavy DB Pullover
(TF) DB Curl
(x3)

Friday

Daily New and Notes:

FOCUS OF THE DAY: Respect your shoulder development.

THINGS TO THINK ABOUT ON THE JERK: It’s not about strength, it’s about developing strong, healthy shoulders. Choose your implements with that in mind.

IF YOU ARE IN PHASE 1: Push the head THROUGH on the press.

DAILY CHALLENGE

“Nancy Huff”
Format: 2-Tier

First, for Strength.
5×5 Push Jerk or Press
5 Box Jump Overs
—
Then, in a Circuit.
80m Farmer Walk
1 In, 1 Out Ladder Course
10 Barbell Rows
10 Sit-Ups
(x 15 – 20 Minutes)

PROGRAM DEVIATIONS

Beginner Modifications:
Push Press → w/ DBs
BB Rows → DB Rows on Bench

Advanced Progressions:
Tier 1 → 5×2 Split Jerks @ 80-90%
BB Rows → 15 Reps
Sit-Ups → American Sit-Ups

SPECIALTY CLASSES

Shred
6a (PB)

In Teams of 3. Rotate on A Team Member.
A: 500m Run
B: Renegade Rows
C: Mountain Complex
(x35 Minutes)

Plus Wild Card Surprise :)

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

DAILY CHALLENGE

OPEN GYM: 9a-12p @ PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP