Tuesday

Daily News and Notes:

Tier 2 Rounds

Men:

1. Nick Roehr, 12
2. Tim Jeffries, 11
3. Tyler Rau, 11
4. Andrew Brock, 10

Women:

1. Kelly Kehm, 12
2. Brenna Bandy, 12
3. Brenna Bulach, 11
4. 3 Tied at 10

FOCUS OF THE DAY: Focus on your front squat bracing.

THINGS TO THINK ABOUT IN THE FRONT SQUAT: Your first reaction out of the hole should be to drive the elbows up.

IF YOU ARE IN PHASE 1: Learn breathing.

DAILY CHALLENGE

“Harry Dunne”
Format: 2-Tier

First, for Strength.
5×5 Front Squats @ 50-75%
8/s Stagger Stance DB Row
—
Then, in a Circuit.
10 OH KB Swings
100m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Front Squats→ Goblet Squats
OH Swings→ Russian Swings

Advanced Development: (~2+ Years)
Front Squats→ 5×3 @ 80%

SPECIALTY CLASSES

Barbell
12 pm (PB)

Main Movements:
10 x 2 Speed Deadlifts @ 75%   → Level 1 BB Club+
5 x 5 Deadlifts @ 50-75% → All others      
—
Finisher:
5 Dragon Flags
15 Banded Leg Curls
(x4)

Muscle
6 pm (CP)

First, in 10 minutes or less.
3×5 Back Squats @ 70%
—
Then,
10 Bench Press
10 Barbell Row
40m Sled Drag
(x30 Min)

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

Teams of 4
A: 400m Run
B: 5 MB Burpee Slam + 30 Flutter Kicks
C: 10 RKB Swings + 30 Mountain Climbers
D: Hell Trots
(x30 Min)

Wednesday

Daily News and Notes:

Tier 2 Times

Men:

1. Brad Brooks, 7:24
2. Joe White, 7:58
3. Tom Jakobowski, 8:45
4. Brett Marquis, 8:47
5. Aaron Kress, 8:58

Women:

1. Brie Hancy, 5:42
2. Natalie Leroux-Lindsay, 7:00
3. Ashley Geary, 8:42
4. Lauren Faison, 10:03
5. Leah Kay, 11:57

THINGS TO THINK ABOUT IN THE PRESS: Your shoulder function is paramount. If your mobility sucks, it’s okay. Progress with dumbbells and allow yourself to correct dysfunction before throwing strengh on top of it.

IF YOU ARE IN PHASE 1: Finish with your wrists directly over your shoudlers on the press.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Mary Swanson”
Format: 2-Tier

First, for Strength.
5×5 Push Press or Jerks @50-75%
Gymnasics 101: Candlestick Practice
—
Then, Quickly.
50 Chin-Ups
200m Run Every Time You Break

PROGRAM DEVIATIONS

Phase 1 Modifications
Press → DB Press

Advanced Progressions
Jerks → 5×3 Split Jerk @80%
Tier 2 → 50/25 unassisted for time, Row 200m every time you break

SPECIALTY CLASSES

Barbell
6 pm (PB)

Main Movement:
7 x 3 Bench Press @ 85%  → Level 1 BB Club+
5 x 5 Bench Press @ 50-75%  → All others
—
Finisher:
5/s Alternating Hammer Curls
10 DB Tate Presses
15/s KB Side Bends
(x3)

Kettlebell Core
5:30p – PB

5/s SLRDL
5/s Windmill
10/s Wrestlers Row
10 Goblet Squat Curl
(x12 Min)
—
3-5 Typewriter Pull Up
5/s 1/4 Get Up
20 Banded Drop Step
8 MB Burpee Thruster
(x12 Min)
—
Finisher:
30:10
Hollow Shoulder Taps
Bicycles
Jump Lunges

Thursday

Daily News and Notes:

FOCUS OF THE DAY: Apply power behind each movement. Focus up on your rowing technique.

THINGS TO THINK ABOUT IN THE ROW: The meter count is still running after your stroke. Think about being on the water. After you row, the boat moves forward. Knowing this, don’t rush the recovery. Allow a powerful stroke and recovery.

IF YOU ARE IN PHASE 1: Start to learn basics of what power output feels like.

DAILY CHALLENGE

“Joe Mentalino”
Format: Power Circuit

5/s DB Snatch
5 Broad Jumps
5 MB Power Slams
150m Row
(x5)
—-
300m Row
Rest a min. of 2 minutes.
(x4)

PROGRAM DEVIATIONS

Phase 1 Modifications:
DB Snatch→ DB Muscle Snatch

Advanced Progressions:
DB Snatch → 5 Hang Snatch @ 70%

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

First,
30 Extended Mountain Climbers
30 Lateral High Plank Walks
20 American Sit-Ups
20/s Glute Kick Ups
10 High Plank Kickouts
10 Burpee Rope Slams
5 Shoulder Burnouts
300m Run
(x30 Min)
—
To Finish:
Bridge Run or 1/2 Bridge Run

Barbell
12 pm (PB)

Main Movement:
7 x 3 Bench Press @ 85%  → Level 1 BB Club+
5 x 5 Bench Press @ 50-75%  → All others
—
Finisher:
5/s Alternating Hammer Curls
10 DB Tate Presses
15/s KB Side Bends
(x3)

Muscle
5:30 – PB

First, in 10 minutes or less.
3×5 Deadlifts @ 75%
—
Then,
10/s DB Bench Rows
TF Push-Ups
80m Farmer Walk
(x30 Min)

Friday

Daily New and Notes:

Thursday Row Splits

Men:

1. Connor Wilkes, 1:27.9
2. Dusty Teves, 1:28.9
3. John Skober, 1:28.7
4. Joe White, 1:31.3
5. Tim Spencer, 1:31.9
6. Andrew Brock, 1:32.0
7. Lenny Weiner, 1:32.7
8. Rich Michal, 1:33.0
9. Bacon Kreutter, 1:33.5
10. Chris Lynch, 1:33.8

Women:

1. Bri Cherry, 1:42.1
2. Viv Smith, 1:42.2
3. Nicole Choi, 1:45.1
4. Jen Duche, 1:45.5
5. Sarah Noland, 1:45.5
6. Kim Vaughn, 1:45.9
7. Amy Beaver,1:47.2
8. Natasha Keitges, 1:47.2
9. Brenna Bandy, 1:48.9
10. Anna Kremen, 1:49.5

FOCUS OF THE DAY: Challenge yourself to find a benchmark that you will ultimately beat and improve upon.

THINGS TO THINK ABOUT ON THE RUN: Stride consistency. Lengthen out your stride and keep a consistent cadence.

IF YOU ARE IN PHASE 1: Build your base of aerobic conditioning.

DAILY CHALLENGE

“Sea Bass”
Format: 2-Tier

First, for Endurance.
CP – 1 Mile Run
PB – “King of the Hill”
Record Time
—
Recover up to 5 minutes.
—
Then, 15 Minute EMOM
Even Minute: 5/s Heavy Ren Rows.
Odd Minute: 10 Floor Wipers

PROGRAM DEVIATIONS

Beginner Modifications:
Floor Wipers→ Reverse Crunch w/ Bumper Plate

Advanced Progressions:
None

SPECIALTY CLASSES

Shred
6a (PB)

First, Quickly.
2/s Heavy Renegade Row
10 Barbell RDL
2/s Heavy Renegade Row
10 OH Plate Reverse Lunges
2/s Heavy Renegade Row
10 Pendulum Swings
200m Run
(x25 Minutes)
—
Then, for 10 Minutes
5 Lunge Jumps
3 Pull-Ups
5 Hollow Rocks

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

DAILY CHALLENGE

A Coach Matt favorite. Pick a card, perform the movement associated with that card. Repeat for amount of time Coach Matt prescribes.

OPEN GYM: 9a-12p @ PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

No Yoga Today. Coach Julianne is partying in Mexico for her birthday. 

Open Gym: 10 – 12p @ CP