This Week

Free Community Workout This Sunday in PB at 9am w/Coach Kyle!

From the Blog

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

Why The 5-Rep Works Indefinitely

Micro vs. Macro Balance

Coach’s Lab: Bracing and Tension

The Business Of You

FCC: Three Forms of Communication and Learning

 

Monday

DAILY CHALLENGE

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

Then, for Conditioning.
20-15-10
KB Swings
Push-Ups
DB Thrusters
200m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squats  Phase 1 Goblet Squat Test* OR 10 Goblet Squats

Push Press → DBs

Advanced Development:
Back Squats → 4×2 @90%
Tier 2 → 
For Time
500m Row
Then,
5 Push Jerk (135#/95#)
3 OTB Burpees
(x5)
500m Row

SPECIALTY CLASSES

SHRED: 12pm, 6:30pm

First, for 5 Minutes.
5 Goblet Reverse Lunges
5 OH Plate Raises
5 Sit-Ups

Then, for 20 Minutes.
Alternating Rope Movement
3/s DB Snatch
30 Mountain Climbers
5 Jump Overs
150m Row
100m Run

Then, for 5 Minutes.
OH Plate Flutter Kicks + 2 Burpees Every Break

 

Tuesday

DAILY CHALLENGE

First, for Structure (20min Cap)
10 Pull-ups
4 Box Jumps
5/s Ring Miyagis
(x4)

—–

Then, For Conditioning.
6 Hang Power Cleans @ 50-60%
20 High Knees
8 Push-Ups
100m Run
(x5)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull-ups  Ring Rows as needed

Box Jumps → 8 Squat Jumps

Advanced Development:
Pull-ups → 5 weighted
Tier 2 → @ 75%

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, for a 20 Min. Emom
Even: 3/s DB Snatch + 3 Power Burpee
Odd: 5 Squat to Chest Press + 15 Mountain Climbers

Then, for 11 Minutes.
8 Erg Hamstring Roll-Ins
6 Ab Roll-Outs
5/s Plyo Skaters
6/s Russian Twists
100m Run

MUSCLE: 6p

First,
4  Bench Press@85%
4  Barbell Row
3’ rest
(x4)

—-

Then,
4 Strict Press
4 Chin- Ups(Weighted)
3’rest
(x4)

—-

3×12 KB Curls

Wednesday

Restorative Yoga 8 pm – CP

DAILY CHALLENGE

First, for Structure.
5/s LM Clean & Press
5/s DB Lunges
8 Ring Dips
(x4)

Then, for Conditioning.
7/s Stagger Stance Swings
100m Run
5/s Renegade Row
150m Row
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2 →*Phase 1 Row Test Option*
Staggered Swings → 6 KB Hinge Taps

Advanced Progressions:
Tier 1 → LM Clean & Jerk

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
2 x 3 Clean Pulls @ 30%

————-

Main Movement:
Clean & Jerk EMOM @ 80-85%
(x10 min)

————-

Strength:
3 x 3 Front Squats @ 85-90%

SHRED: 12 pm

3×11’/2’ Intervals

8 Wall Balls
5/s Landmine Roll-Outs
10 RKB Swings
3/s 1-Arm Half Burpees
40m Bear Crawl
150m Run

—-

8 MB Slams
5/s Half Kneeling LM Press
10 OH KB Swings
5/s Plyo Skaters
40m Bear Crawl
150m Run

—-

8 Split Stance Wall Balls
5/s LM Rotated Lunges
10 H2H KB Swings
3 Burpees
40m Bear Crawl
150m Run

KETTLEBELL CORE: 5:30p

25-20-15-10-5
RKB Swings
Goblet Rev Lunges
1-Arm Jerks
Burpees
(20m Cap)

90″ Stations x 3
A. Max Pull Ups
B. Max Plank
C. Max Flutter Kicks

 

Thursday

DAILY CHALLENGE

First, for Strength.
3 Hang Clean or Snatch @ 60-75%
5/s Side Plank Banded Rows
(x4)
22’ Cap

Then, for Conditioning.
300m Row
40m OH Plate Walking Lunge
300m Run
(x20 Min or TR)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Cleans/Snatches Muscle Version

Tier 2→ RKB Swing Test Option

Advanced Development:
Tier 1 
2R Full Snatches or Cleans @85%
Tier 1 →For Time:
20 RKB Swing
100m Run
20 Goblet Squat
100m Run
20 OH KB Swing
100m Run
20 Goblet Reverse Lunge
100m Run
(x2)
62#/44#

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
2 x 3 Clean Pulls @ 30%

————-

Main Movement:
Clean & Jerk EMOM @ 80-85%
(x10 min)

————-

Strength:
3 x 3 Front Squats @ 85-90%

MUSCLE: 5:30p

4×5 Deadlifts @82.5%
4×5 Front Squats @82.5%
4×5/S Bulgarian Split Squats

SHRED: 6pm

3×11’/2’ Intervals

8 Wall Balls
5/s Landmine Roll-Outs
10 RKB Swings
3/s 1-Arm Half Burpees
40m Bear Crawl
150m Run

—-

8 MB Slams
5/s Half Kneeling LM Press
10 OH KB Swings
5/s Plyo Skaters
40m Bear Crawl
150m Run

—-

8 Split Stance Wall Balls
5/s LM Rotated Lunges
10 H2H KB Swings
3 Burpees
40m Bear Crawl
150m Run

Friday

DAILY CHALLENGE

First, for 8 Min.
1/s DB Snatch @ Moderate Weight
5 Split Lunge Jumps
5 High Plank Pull Throughs
2/s Side Plank Complex

–Rest 3’–

Then, for 11 Min.
5 Deadlifts @ 50%
5 DB Push Press
100m Run

–Rest 3’–

Then, for 8 Min.
w/ a Partner.
A: 100m Run/Row Rotation
B: 10” on / 10” off Hollow/Superman Holds

SPECIALTY CLASSES

SHRED: 6a, 12 pm

3×8’ Density Circuits
A / B / C Coach’s Call Rope Movement
3/s Goblet Curtsy Lunge
2 Power Burpees
20 High Knees
6 DB Thrusters
100m Row Sprint

To Finish w/ a Partner:
100 – 200 – 300m Pyramid

Saturday

DAILY CHALLENGE:

Total Rep Partner workout

100: Heavy KB Swings
90: Plyo Skaters
80: KB Squat Cleans
70: V-Ups
60: Knees to Chest
50: MB Slams
40: Burpees
30: Pulls Ups
20: Hell Trots
10: Mile Run

OPEN GYM: 9a – 12p @ PB

Sunday

Vinyasa Yoga: 9 am @ Crown Point
Open Gym: 10a – 12p @ Crown Point
Free Community Workout: 9 am @ Pacific Beach

3×7′ Density Circuits
5/s Goblet Reverse Lunge
5/s Renegade Row
5 MB Slams
5/s Low Side Plank Hip Drops
150m run
2′ Rest Between Rounds

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