This Week

Primal will be Tuesday, 9/12 at Crown Point. It is returning to once-per-month, and it will go offsite again in October.

September Cycle:

Monday – Back Squats
Tuesday – Pull-Ups and Jumps
Wednesday – Landmines
Thursday – Weightlifting (Snatch or Clean)
Friday – Varied

From the Blog:

Here’s what was published last week in case you missed it.

September Programming & The Importance of Tension

August 2017 Members of the Month

Timed Challenge Results 

Fri 9/8 Advanced:

FOR TIME
5 Push Press (95#/65#)
3 Burpees
(x2)
200m Row
Repeat 3x
Finish: 50 RKB Swings (62#/44#)

Women:

Ryan Carlyle           6:33
Brooke Besche       6:58
Kimberly Faimon  7:06
Bri Cherry               7:19
Brenna Bandy        7:20

Men:
Than Merrill           5:44
Mike Travis            6:26
John Blackburn     6:36
Sam Epsteen          6:43
Nate Zimmel          7:27

 

Monday

DAILY CHALLENGE

First, for Strength.
5 Back Squat @ 50-75%
8 Double KB Bent over Row
(x4)

Then, w/a Partner
A: 150m Run
B: Max Hell Trots
(x10 min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squats  Phase 1 Goblet Squat Test* OR 10 Goblet Squats
Double KB Row → 8/s KB Lawnmower Row

Advanced Development:
Back Squats → 4×3 @85%
Tier 2 
“Mr Purple” For Time
10:1 Hang Power Cleans (135#/95#)
1:10 OTB Burpees

SPECIALTY CLASSES

 SHRED: 12pm, 6:30pm

First, for 10’
15 Hourglass Rope Waves
5/s Banded Kick-Ups
8 180 Jumps
4 Diving Push-Ups
100m Run Every Other

Then, for 14’
3/s Landmine Roll-Out
4/s Twisted Press
6 Goblet Squat Cleans
4 Double Climbers
40 KB Carry

Last, for 7’
100m Row
150m Run
30m Bear Crawl

 

Tuesday

September monthly Primal is tonight, 5:30p at Crown Point. It is returning to once-per-month, and it will go offsite again in October.

DAILY CHALLENGE

First, (20min Cap)
8 Pull-ups
5 Broad Jumps
8/s Banded Hamstring Curls
(x4)

Then, For Conditioning,
10:1 (total reps)

Plyo Lunge Jumps
MB Slams
Goblet Curls
Banded High Plank Kickouts

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-ups  Ring Rows as needed

Advanced Development:
Pull-ups 5 weighted

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

Tabata Clock Intervals. 3×20”/10”. 3 Rounds.
A: Overhead KB Swings → Regress to RKB swings for Phase 1
B: Heavy Hell Trots
C: Side Plank Complex
D: Plyo Skaters
E: Goblet Squat + Curl

MUSCLE: 6p

First,
6  DB Bench Press
6  Barbell Row
3’ rest
(x4)

Then,
6 DB Strict Press
6 Chin- Ups
3’rest
(x4)

3×12 Barbell Curls

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Structure.
6/s Half Kneeling LM Press
3/s Lateral Goblet Step Ups
10 Tricep Kickbacks
20”/s Low Side Plank
(x4)

Then, For Conditioning,
3/s Db Snatch
30 Russian Twists
5/s Plyo Skaters
2 Power Burpees
100m Run
(x12 min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2 →
*Phase 1 Row Test Option*

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 5 Jerk Balance @ 30%

————-

Main Movement:
5 x 1+2 Clean & Jerks 75-90%

————-

Strength:
3 x 6 Front Squats @ 75%

SHRED: 12 pm

First, for 4’
15 High Knees
4 Push-Ups
6 OH KB Swings

—-

Then, for 20 Minutes w/ a Partner.
A: 150m Run
B: Hell Trots
(x2)

A: 100m Row
B: Plyo Lateral Lunges
(x2)

A: 7/s 1-Arm Half Burpees
B: KB Rotational Deadlifts
(x2)

To Finish.
10/s Oblique V-Ups
10 High Plank Kickouts
40 OH Plate Flutter Kicks
(x5 Min)

KETTLEBELL CORE: 5:30p

15 Min E.M.O.M
(One exercise per minute)
A. 6 KB Thrusters
B. 8 Chin Ups
C. 30″ Plank

Then,
6/s KB Side Lunge
6/s KB Offset Push Ups
10 V-Ups
6/s Wrestlers Row
150m Run
(x15 min)

 

———–

Thursday

DAILY CHALLENGE

First, for Strength.
4 Hang Clean or Snatch
15” Hollow Hold
8 Bent Over Rear Delt Raises
(x4)


Then, For Conditioning,
10-8-6-4-2

RKB Swings
Floor Wipers
Ring Dips
80m OH Plate Waiter Walk

PROGRAM DEVIATIONS

Phase 1 Progressions:
Cleans/Snatches Muscle Version

Advanced Development:
Tier 2 
2R @85%

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 5 Jerk Balance @ 30%

————-

Main Movement:
5 x 1+2 Clean & Jerks 75-90%

————-

Strength:
3 x 6 Front Squats @ 75%

 

MUSCLE: 5:30p   

4×6 Deadlifts @80%

4×6 Front Squats @80%

4×12 Heavy Goblet Squats

SHRED: 6pm

First, for 4’
15 High Knees
4 Push-Ups
6 OH KB Swings

—-

Then, for 20 Minutes w/ a Partner.
A: 150m Run
B: Hell Trots
(x2)

A: 100m Row
B: Plyo Lateral Lunges
(x2)

A: 7/s 1-Arm Half Burpees
B: KB Rotational Deadlifts
(x2)

To Finish.
10/s Oblique V-Ups
10 High Plank Kickouts
40 OH Plate Flutter Kicks
(x5 Min)

Friday

DAILY CHALLENGE

First, 10 Min E.M.O.M.
6 Double KB Jerks
3/s Pistol Squats

Then, For Conditioning.
2/s Humblers
6 Plate Glute Bridges
6 Supine Rows
10/s Diagonal Chops
200m Run
(x12 min)

Then, For Abs. (optional)
40”on/20”off
Low Plank
(x5)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

Tabata Clock Intervals. 3×20”/10”. 3 Rounds.
A: Overhead KB Swings → Regress to RKB swings for Phase 1
B: Heavy Hell Trots
C: Side Plank Complex
D: Plyo Skaters
E: Goblet Squat + Curl

Saturday

DAILY CHALLENGE:

 5/s 1-Arm Rack Squat
10/s Side Plank Banded Row
10 Swings
(x8 min)
5/s DB Snatch
10 Plank Pull Through
40 Flutter Kicks
(x8 min)
40m MB Chest Pass
10 MB Slam
40m OH MB Run
200m Run
(x8 min)

OPEN GYM: 9a – 12p @ PB

Sunday

Vinyasa Yoga: 9 am @ Crown Point

Open Gym: 10a – 12p @ Crown Point

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