Monday

Daily News and Notes:

**Whiteboard App – As a reminder, everyone should be using the whiteboard app listed with the workouts. Not tracking your outcomes is like trying to drive across country without a map. You may still get there, but you’ll spend more time, get lost a few times, backtrack and arrive later than you need to. Your goals are the same way.

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THINGS TO THINK ABOUT IN THE BACK SQUAT: Squeeze the barbell firmly. If you have “spirit fingers”, chances are good that your lats are not engaged to the fullest extent, weakening the positioning of your squat.

THINGS TO THINK ABOUT IN HANDSTAND WORK: Get your head “through” and press into the floor as firmly as possible.

IF YOU ARE IN PHASE 1: Don’t be afraid to challenge yourself in the handstand work, you may be able to do much more than you think!

DAILY CHALLENGE

“Calamity Jane”
Format: 2-Tier

First, for Strength Development.
5×5 Back Squat @ 50-75%
+ Handstand Progressions
—
Then, for Conditioning.
10 Push Press
10 RKB Swings
15” Hollow Hold
150m Row
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Back Squats → 7×10 Goblet Squats
Push Press → DB Push Press
Hollow Holds → Tuck Holds

Advanced Development: (~2+ Years)
Back Squats → 5×2 @ 80-90%

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main Movements:
5 x 3 Cleans @ 80-85%
OR
5 x 3 Cleans from blocks @ 70-85% → Level 1 BB Club+                                  
—
Finisher:
5 x 5 Paused Hang Power Cleans @ 50%

 

Tuesday

Daily News and Notes:

**Whiteboard App – As a reminder, everyone should be using the whiteboard app listed with the workouts. Not tracking your outcomes is like trying to drive across country without a map. You may still get there, but you’ll spend more time, get lost a few times, backtrack and arrive later than you need to. Your goals are the same way.

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THINGS TO THINK ABOUT IN THE SNATCH: Pull the barbell or dumbbell up, don’t swing it out.

THINGS TO THINK ABOUT IN THE PISTOL: Try and keep the weight over your midfoot the entire time. To get stronger at the movement, focus on being under complete control in the lowering portion (eccentric) of the movement.

IF YOU ARE IN PHASE 1: Focus on the vertical pull of the dumbbell as this pattern is a precursor to all weightlifting bar path.

DAILY CHALLENGE

“Wild Bill”
Format: 3-Tier

First, 10 min. EMOM
5/s T&G DB Snatch
—
Then,
5/s Pistol Progression
15 Barbell Rows
80m Farmer Walk
(x5)
—
To Finish,
5 min. Row for Distance

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
T&G DB Snatch → DB Muscle Snatch
BB Row → 15/s Staggered Stance DB Row

Advanced Development: (~2+ Years)
T&G DB Snatch → No EMOM Format. 5×3 Hang or 5×1 Snatch
Ring Rows → Ring Row Transition to Muscle Up

SPECIALTY CLASSES

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

First,
20 Frog Kicks
10/s Plank Pull Throughs
20” Extended Plank
5 Mountain Complex
(x12 Minutes)
—
Then,
20 OH KB Swings
12 V-Ups
10 DB Thrusters
200m Row
200m Run
(x25 Minutes)

Barbell
12 pm (PB)

Main Movements:
5 x 3 Cleans @ 80-85%
OR
5 x 3 Cleans from blocks @ 70-85% → Level 1 BB Club+
—
Finisher:
5 x 5 Paused Hang Power Cleans @ 50%

Muscle
6 pm (CP)

First, in 10 Minutes.
3x80m Farmer Walk
—
Then, for Time Remaining.
10 BB RDL
12 Bench Press
15/s Staggered Stance DB Rows
40m Sled Drag

Wednesday

Daily News and Notes:

**Whiteboard App – As a reminder, everyone should be using the whiteboard app listed with the workouts. Not tracking your outcomes is like trying to drive across country without a map. You may still get there, but you’ll spend more time, get lost a few times, backtrack and arrive later than you need to. Your goals are the same way.

img_5171THINGS TO THINK ABOUT IN THE HANG CLEAN: On your descent, pull the hips back, do not squat the knees forward. This will create a greater “power position” and result in a more efficient, stronger movement.

IF YOU ARE IN PHASE 1: Keep your forearms vertical on the goblet squats.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Doc Holliday”
Format: Power Circuit

First, for 20 Minutes.
6 Hang Power Cleans @ 50%
4 Lateral Bar Burpees
6 Goblet Squats
4 Chin-Ups
100m Run
—
Then,
3×60” Plank

PROGRAM DEVIATIONS

Phase 1 Modifications
Hang Power Cleans → Hang Muscle Cleans

Advanced Progressions
Planks → Weighted

SPECIALTY CLASSES

Barbell
6 pm (PB)

Main Movement:
10 x 2 Speed Deadlifts @ 80% (60” rest)  → Level 1 BB Club +
OR
5 x 5 Deadlifts @ 50-75%  → All others
———–
Finisher:
30” HEAVY Farmers Holds
20 Banded Leg Curls
(x5)

Kettlebell Core
5:30p – PB

90″ stations
Max Swings
5/s Paloff press / 3 chin ups
3/s Windmill / 6 rev goblet lunges
5 MB Power Slams / 20 OH Flutters
5 DB Goblet Squats / 5 Plank Pull Thru
(x2)
—
Team Finisher
One teammate runs 200m while the others:
A. Crunches
B. High Plank
C. Glute Bridges
D. Reverse Crunch
E. Reverse Plank

Thursday

Daily News and Notes:

**Whiteboard App – As a reminder, everyone should be using the whiteboard app listed with the workouts. Not tracking your outcomes is like trying to drive across country without a map. You may still get there, but you’ll spend more time, get lost a few times, backtrack and arrive later than you need to. Your goals are the same way.

5 Minute Row Distances

Men:

  1. Eric Hansen, 1504m
  2. Michael Smoker, 1443m
  3. Justin Hancy, 1441m
  4. Andrew Brock, 1439m
  5. Jon Hopkins, 1429m
  6. Rich Michal, 1381m
  7. Joe White, 1376m
  8. Sam Epsteen, 1353m
  9. Bobby Koubrat, 1339m
  10. Sam Eistenstein, 1323m

Women:

  1. Viv Smith, 1314m
  2. Marissa Dubolino, 1231m
  3. Shanen Cox, 1225m
  4. Heather Rafferty, 1221m
  5. Sarah Noland, 1214m
  6. Darian Kimball, 1214m
  7. Stephanie Heinrich, 1213m
  8. Abby Crotteau, 1199m
  9. Brenna Bandy, 1194m
  10. Tabitha Turner, 1193m

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THINGS TO THINK ABOUT IN ROMANIAN DEADLIFT: Keep the knees only slightly flexed and make sure the barbell stays in air tight to your body on the lower phase (eccentric). This will ensure your hamstrings and glutes are targeted and not your lumbar.

IF YOU ARE IN PHASE 1: Focus on performing each movement with quality, do not worry about the speed of the workout.

DAILY CHALLENGE

“Annie Oakley”
Format: Circuit

10 BB RDL
20 OH KB Swings
5 MB Slams
10 Ring Rows
10 Plate GTOs
200m Run Every Other Round
(x30 Minutes)

PROGRAM DEVIATIONS

Phase 1 Modifications:
20 OH Swings → 10 Russian

Advanced Progressions:
Ring Rows → Toenail Muscle Up Progression

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

Partner Workout.
First,
A: 3 Hell Trots
B: Planks
(x15 Minutes)
—
Then,
A: 200m Row
B: Planks
(x15 Minutes)
—
Then, Together.
Bridge Run

Barbell
12 pm (PB)

Main Movement:
10 x 2 Speed Deadlifts @ 80% (60” rest)  → Level 1 BB Club +
OR
5 x 5 Deadlifts @ 50-75%  → All others
———–
Finisher:
30” HEAVY Farmers Holds
20 Banded Leg Curls
(x5)

Muscle
5:30 – PB

Powerbuilding Circuit
10 Back Squat @ 60%
10 FTF Strict Press
15 Assisted Chin-Ups
80m Farmer Walks
(x40 Minutes)

Friday

Daily New and Notes:

**Whiteboard App – As a reminder, everyone should be using the whiteboard app listed with the workouts. Not tracking your outcomes is like trying to drive across country without a map. You may still get there, but you’ll spend more time, get lost a few times, backtrack and arrive later than you need to. Your goals are the same way.

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THINGS TO THINK IN THE WORKOUT: All three rounds should be to exhaustion. We are looking at establishing your maximum pace and effort possible. This is a repeat of a prior workout, so if you have tracked properly last time, come in and try to beat your previous average score.

IF YOU ARE IN PHASE 1: Push yourself past where you are comfortable on this one. But understand that this workout likely won’t be a major challenge since your body has likely not yet learned how to work at max pace, under load.

DAILY CHALLENGE

“Darth Vader”
Format: IWT Challenge

For 3 Rounds.
In 9 Minutes Per Round
12 Push Jerk (95#/65#)
5 Burpees
300m Run
Before Your Next Round:
30 Sit-Ups
Then, Rest the remainder of the 9 minutes until your heat is back up.
Record your average time per round.

Scale weight as needed.

PROGRAM DEVIATIONS

Beginner Modifications:
Format → Not for Time
Push Jerk→ DBs

Advanced Progressions:
 None

SPECIALTY CLASSES

Shred
6a (PB)

Teams of 3.
A: 500m Run
B: 10/s Renegade Rows + 10/s Lunge Jumps
C: 10 American Sit-Ups + 10 OH KB Swings
(x30 Minutes)
Rotate on A person

Mobility
5:30 (PB)

Saturday

“Darth Vader”

Men:

  1. Sam Epsteen, 1:19
  2. Jonah Mullholland, eh, 1:20
  3. John Blackburn, 1:21
  4. Than Merrill, 1:21
  5. Nik Kafkas, 1:21
  6. Joe White, 1:21
  7. Thiago Ribiero, 1:23
  8. Joe Scharnweber, 1:24
  9. Shane Dooley, 1:27

Women:

  1. Maria Alcoke, 1:34
  2. Ashley Geary, 1:36
  3. Nicole Choi, 1:40
  4. Anna Hollenhorst, 1:42
  5. Lauren Faison, 1:42
  6. Mindy Mondoux, 1:43
  7. Marissa Elbers, 1:43
  8. Viv Smith, 1:46 (PB)
  9. Leah Kay, 1:46
  10. Bri Cherry, 1:55 (PB)

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Daily New and Notes:

 

DAILY CHALLENGE

“Wyatt Earp”
Format: 3-Tier

5/s KB Side Lunges
10 Hollow Push Ups
10 Ring Rows
10/s Single Leg Glute Bridge
10 Hollow Rocks
20 MB Russian Twists
40m Bear Crawl
250m Run
(x30 Min)

OPEN GYM:

9a-12p @ P360 Pacific Beach

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

9 am @ P360 Crown Point

Open Gym: 

10a – 12p @ P360 Crown Crown Point