Tuesday

Daily News and Notes:

**Friday Night Member Appreciation BBQ – We’ll be grilling up some food by the water from 5-7p at the Crown Point gym, and we’ll have some coolers of ice cold beer. Grub out after your class or swing by and hang for a few before you roll into your weekend.

Olympic Weightlifting Class – BARBELL is now OLYMPIC WEIGHTLIFTING. Classes will focus exclusively on strength and technique in the Olympic lifts. Stay tuned for Coach Brenna’s upcoming announcement on what the first 6 week cycle will be.

DAILY CHALLENGE

“Silverchair”
Format: 2-Tier

First, for Strength. Slowly.
5 Deadlifts @ 50-75%
8/s 1-Arm Rear Delt Raise
10 Ring Dips
(x20 Min)
—
2 Min Transition
—
Then, for Conditioning. Quickly.
8/s Ground Based KB Rows
5/s Pistol Squat Progression
5/s Floor Wipers
150m Row
(x20 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Deadlifts → KB Hinge Taps
Ring Dips → Negative Push-Ups

Advanced Development: (~2+ Years)
Ring Dips → Hollow Position

SPECIALTY CLASSES

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

Complete all reps before moving on. Every two minutes, stop what you’re doing and perform the movement next to it. Then, resume until count is finished.

100 OH Curtsy Lunges → 2 Burpees
50 American Sit-Ups → 5 V-Ups
50 Mountain Push-Ups → 5 Squat Jumps
300 Weighted Jumping Jacks → 5 Plyo Push-Ups
100 Plate GTO → 5 Hollow Rocks
(45 Minute Cap)

Olympic Weightlifting
12 pm (PB)

Focus: Find a 1RM Snatch Baseline
Technique Work/Warm-Up:
10 Snatch Deadlifts
10 DB Strict Press
(x2)

5 Hang Muscle Snatch
10 BW Squats
(x2)
—
Main Movement:
Find your 1RM Snatch
—
Then,
Reduce weight by 20%
2 Snatch every 3-4 minutes until class ends

Muscle
6 pm (CP)

First, in 10 minutes or less.
3×5 Front Squats @ 70%
—
Then,
5/s Goblet Side Step Overs → Max Goblet Curls
30” Heavy Farmer Hold
10 Bent Over Rear Delt Raise
(x25 Minutes)
—
To Finish,
5 Barbell 21s

Wednesday

Daily News and Notes:

**Friday Night Member Appreciation BBQ – We’ll be grilling up some food by the water from 5-7p at the Crown Point gym, and we’ll have some coolers of ice cold beer. Grub out after your class or swing by and hang for a few before you roll into your weekend.

**Olympic Weightlifting Class – BARBELL is now OLYMPIC WEIGHTLIFTING. Classes will focus exclusively on strength and technique in the Olympic lifts. Stay tuned for Coach Brenna’s upcoming announcement on what the first 6 week cycle will be.

THINGS 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

“Sonic Youth”
Format: 10:1 + Finisher

First, in a 10:1 Format
Hang Power Cleans @ 50%
Heavy Renegade Rows
100m Run
—
Then, to Finish.
80m Walking Lunge
200m Run
(x3)

PROGRAM DEVIATIONS

Phase 1 Modifications
Hang Power Cleans → Hang Muscle Cleans

Advanced Progressions
Load Increase  → Reps 7, 4 and 1.

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (PB)

Focus: Find a 1R Clean & Jerk Baseline

Technique Work/Warm-Up:
10 Muscle Cleans
10 Band Pull Aparts
(x2)

5 PVC Pipe Splits
8 BB Strict Press
(x2)
—
Main Movement:
Find your 1RM Clean & Jerk.
—
Then,
Reduce weight by 20%
2 C&J every 3-4 minutes until class ends

Kettlebell Core
5:30p – PB

8/s Split Squat Press
20 Piston Row
10/s Snatch > or 1 arm Swing
20 Russian Twist
(x15 Min)
—
3 Typewriter Pull Up
50 MB Mtn Climbers
15 DB Jackknife
40m/s 1 arm Farmers Walk
20m/s Side shuffle
(x15 Min)

Thursday

Daily News and Notes:

**Friday Night Member Appreciation BBQ – We’ll be grilling up some food by the water from 5-7p at the Crown Point gym, and we’ll have some coolers of ice cold beer. Grub out after your class or swing by and hang for a few before you roll into your weekend.

**Olympic Weightlifting Class – BARBELL is now OLYMPIC WEIGHTLIFTING. Classes will focus exclusively on strength and technique in the Olympic lifts. Stay tuned for Coach Brenna’s upcoming announcement on what the first 6 week cycle will be.

DAILY CHALLENGE

“Mudhoney”
Format: Max Effort Mini Circuits

A: 7 Minutes
25 Rope Jumping Jacks
3/s DB Humblers
—
B: 7 Minutes
12 OH KB Swings
40 OH Plate Hollow Kicks
—
C: 7 Minutes
5/s Preacher Step-Ups
10 Barbell Curls
—
D: 7 Minutes
200m Row
30” Plank

PROGRAM DEVIATIONS

Phase 1 Modifications:
OH Swings → Russian

Advanced Progressions:
N/A

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

For 6 Minutes:
2/s 1-Leg Burpees
5/s Spiderman Crunches
—
30-25-20-15
DB Thrusters
Chevrons
Reverse Crunches
Plate Glute Bridges
300m Run

Olympic Weightlifting
12 pm (PB)

Focus: Find a 1R Clean & Jerk Baseline

Technique Work/Warm-Up:
10 Muscle Cleans
10 Band Pull Aparts
(x2)

5 PVC Pipe Splits
8 BB Strict Press
(x2)
————-
Main Movement:
Find your 1RM Clean & Jerk.
—
Then,
Reduce weight by 20%
2 C&J every 3-4 minutes until class ends

Muscle
5:30 – PB

12 Bench Barbell Glute Bridges
12 Strict Overhead Press
10/s DB Lunge
12 Straight Arm Band Pushdowns
80m Farmer Walk
(x40 Min)

Friday

Daily New and Notes:

**Friday Night Member Appreciation BBQ – We’ll be grilling up some food by the water from 5-7p at the Crown Point gym, and we’ll have some coolers of ice cold beer. Grub out after your class or swing by and hang for a few before you roll into your weekend.

DAILY CHALLENGE

“Screaming Trees”
Format: 2-Tier

First, for Strength.
5 Push Press or Jerk
5 Box Jump Overs
(x5)
—
Then, for Conditioning.
With your Tier 1 partners.
A: 300m Run
B: OH Plate Lunges

(x15 Min.)

PROGRAM DEVIATIONS

Beginner Modifications:
Push Jerk→ DB Floor Press

Advanced Progressions:
Push Jerk → 2 Split Jerks

SPECIALTY CLASSES

Shred
6a (PB)

First,
20 Bus Drivers
20 Frog Kicks
15 Wave w/ Reverse Lunges
5/s DB Snatch
6 Mountain Complex
200m Run
(x30 Min)
—
Then, 10 Minute Abs.
20 Reverse Crunches
20/s DB Side Bends
30” Plank
60 Flutter Kicks
(x10 Min)

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

DAILY CHALLENGE

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