Monday

Daily News and Notes:

**Don’t forget! We need your help, this Saturday at 8 or 9a for our workout fundraiser for Adaptive Athletes! Most of their cases are children and they are a non-profit. Basically, they help disabled children and adults be able to participate in sports and live an active lifestyle. It’s an amazing foundation and they need our help. No need to register for class and feel free to bring a guest.

We’re asking a $20 cash donation or here online: http://www.asrasportscamp.org/don.html

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FOCUS OF THE DAY: The deadlift is an amazing result producer. Get the most out of it.

THINGS TO THINK ABOUT IN THE DEADLIFT: Try different stances. If you are always sore in your low back after deadlifts, get a coach to teach you the sumo set-up.

IF YOU ARE IN PHASE 1: Focus on learning the basic progressions of the hinge. It’s the most important movement pattern in fitness.

DAILY CHALLENGE

“Dirk Diggler”
Format: 2-Tier

First, for Strength.
5×5 Deadlifts @ 50-75%
10 Push-Ups
—-
Then, for Fat Loss & Cond.
10 Rope Waves + 2 Rope Slams (x5)
10 Barbell Rows
10 Russian Twists w/ Plate
40m Walking Lunge + 40m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Deadlift: Learn the hinge progressions

Advanced Development: (~2+ Years)
Deadlift: 5×2 @ 80-90% or 5×8 @ 60% for Hypertrophy
 

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main Movement:
6 x 2 Clean & Jerks @ 80-90%

Core Finisher:
45” Plank
5/s Single-Arm DB Sit-Ups   → Beginners: Regular Sit-ups
(x3)    

 

Tuesday

Daily News and Notes:

**Don’t forget! We need your help, this Saturday at 8 or 9a for our workout fundraiser for Adaptive Athletes! Most of their cases are children and they are a non-profit. Basically, they help disabled children and adults be able to participate in sports and live an active lifestyle. It’s an amazing foundation and they need our help. No need to register for class and feel free to bring a guest.

We’re asking a $20 cash donation or here online: http://www.asrasportscamp.org/don.html

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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

“Reed Rothchild”
Format: 2-Tier

First, for Strength
5 Bench Press @ 50-75%
80m Farmer Walk
10 Plate Glute Bridges
(x5)

Then, for Fat Loss & Cond.
15 OH KBS
200m Run
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Bench Press 10 Floor Press
OH KB Swings Russian

Advanced Development: (~2+ Years)
Tier 2 Rx Weight at 53#/36#. Track Rounds.

SPECIALTY CLASSES

Barbell
12 pm (PB)

Main Movement:
6 x 2 Clean & Jerks @ 80-90%

Core Finisher:
45” Plank
5/s Single-Arm DB Sit-Ups   → Beginners: Regular Sit-ups
(x3)

Muscle
6 pm (CP)

First, 3 Sets of:
80m Sled Rows
OR*
5x Back Squat (@75%)

Next, Start with A or B:
Superset A:
10:10:10 Barbell Curl Complex
(TF) Band Pull-Through Curls
(x3)

Superset B:
8-11 TF Heavy DB Push Press
10:10:10 Prone Shoulder Complex
(x3)

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

12 Lunge Curls
10 Floor Wipers
5 Spiderman Complex
20 Frog Kicks
5/s Light Goblet Step Overs
200m Row
300m Run
(x40 Min)

Wild Card: Every 3’s, Perform 3 Pull-Ups

Wednesday

Daily News and Notes:

**Don’t forget! We need your help, this Saturday at 8 or 9a for our workout fundraiser for Adaptive Athletes! Most of their cases are children and they are a non-profit. Basically, they help disabled children and adults be able to participate in sports and live an active lifestyle. It’s an amazing foundation and they need our help. No need to register for class and feel free to bring a guest.

We’re asking a $20 cash donation or here online: http://www.asrasportscamp.org/don.html

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FOCUS OF THE DAY: Burn fat and build work capacity.

THINGS TO THINK ABOUT IN THE WORKOUT: Go hard when it’s time to go.

IF YOU ARE IN PHASE 1: Clean reps over fast pace.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Buck Swope”
Format: EMOM

Every Minute on the Minute, Rotate through 4 movement.

Min 1: 100m Row
Min 2: 10 Ring Dips
Min 3: 10 MB Slams
Min 4: 7 Push Press (95#/65#)
Perform 6 Rounds of this rotation.

PROGRAM DEVIATIONS

Phase 1 Modifications
Ring Dips
Standing Tricep Kickbacks
Push Press DB Push Press

Advanced Progressions
100m Row 200m Row
Ring Dips Max HSPU
Push Press 12 Reps

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main Movement:
Back Squat Options:
5 x 5 @ 50-75% (strength & growth)
5 x 10 @ 60% (hypertrophy)
5 x 1 @ 90-95% (strength)

Then:
5:4:3:2:1 Box Jumps (find your max)
5 x 10 Sit-ups

Kettlebell Core
5:30p – PB

First,
100 Swings
90 OH Flutter Kicks
80m Rack Walk
70 RDLs
60 Wrestlers Rows
50 Goblet Squats
40 Push Press
30 Side Lunges
20 Plank Pull Throughs
10 Burpee KB Deadlift
—-
Finisher:
10 V-Ups
10/s Side Plank Leg Lift
30 Crunches
(x2-3 Rounds)

Thursday

Daily News and Notes:

**Don’t forget! We need your help, this Saturday at 8 or 9a for our workout fundraiser for Adaptive Athletes! Most of their cases are children and they are a non-profit. Basically, they help disabled children and adults be able to participate in sports and live an active lifestyle. It’s an amazing foundation and they need our help. No need to register for class and feel free to bring a guest.

We’re asking a $20 cash donation or here online: http://www.asrasportscamp.org/don.html

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FOCUS OF THE DAY: Build core strength.

THINGS TO THINK ABOUT IN THE FRONT SQUAT: Keep your elbows up!

IF YOU ARE IN PHASE 1: Focus on squeezing the kettlebell and keeping your forearms vertical on the goblet squat.

DAILY CHALLENGE

“Amber Waves”
Format: 2-Tier

First, for Strength.
5×5 Front Squat @ 50-75%
8/s DB Rows

Then, as a Circuit.
10 Supine Row
30 OH Flutter Kicks
2 Hell Trots
80m Farmer Walk
(x15 – 20’)

PROGRAM DEVIATIONS

Phase 1 Modifications:
Front Squats
7×5 Goblet Squats

Advanced Progressions:
Front Squats → 5×10 @ 60% Hypertrophy

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main Movement:
Back Squat Options:
5 x 5 @ 50-75% (strength & growth)
5 x 10 @ 60% (hypertrophy)
5 x 1 @ 90-95% (strength)

Then:
5:4:3:2:1 Box Jumps (find your max)
5 x 10 Sit-ups

Muscle
5:30 – PB

First, 3 Sets of:
5x Box Squat
OR*
5x Jefferson Deadlift
—-
Next, Start with A or B:
Superset A:
8-11(TF) Heaving DB Row
8-11(TF) Barbell Row
(TF) Bentover Plate Raise
(x3)

Superset B:
3 sets of:
10 Heavy KB Club Orbits
Lateral Raise Complex
(x3)

Shred
7a, 6 pm – CP

30 Monster Walks
30 Lateral High Plank Walks
20 Mountain Climbers
20 Rope Slams
10 High Plank Kickouts
10 Glute Kick Ups
5 Shoulder Burnouts
400m Run
(x30 Min)

Friday

Daily New and Notes:

**Don’t forget! We need your help, this Saturday at 8 or 9a for our workout fundraiser for Adaptive Athletes! Most of their cases are children and they are a non-profit. Basically, they help disabled children and adults be able to participate in sports and live an active lifestyle. It’s an amazing foundation and they need our help. No need to register for class and feel free to bring a guest.

We’re asking a $20 cash donation or here online: http://www.asrasportscamp.org/don.html

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FOCUS OF THE DAY: Keep your core tight and strong on every rep.

THINGS TO THINK ABOUT ON THE THRUSTER: If using DBs, keep the forearms vertical on the squat. And get the head THROUGH on the press!

IF YOU ARE IN PHASE 1: Get the head through on every press rep.

DAILY CHALLENGE

“Little Bill”
Format: Circuit

Moving Swiftly.
6 Heavy DB Thrusters
5 Burpees
6 Heavy DB Thrusters
3 Burpees
200m Run
(x6)

Then,
1000m Run

PROGRAM DEVIATIONS

Beginner Modifications:
Burpees Elevated Progression

Advanced Progressions:
**FOR TIME**
6 Thrusters (95#/65#)
5 Lateral Burpees
200m Row
(x6)
Then,
1000m Run

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 Pistol Squats
200m Run
(x25 Minutes)

Then, for 10 Minutes

Dirty 30

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

There are no traditional classes or Open Gym today. Please join us for an 8am or 9am workout fundraiser at Crown Point.

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DAILY CHALLENGE

8 and 9am Fundraiser Workouts

OPEN GYM: CLOSED

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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