Tuesday

Daily News and Notes:

THINGS TO THINK ABOUT IN THE LUNGE: Long strides, drive through the heel of your foot on the return. This will engage your hamstring and your posterior chain. Your knee should arrive calmly to the floor, it should not slam into it.

IF YOU ARE IN PHASE 1: Focus on the breaking up your swings in Tier 2 and performing them properly, not quickly.

DAILY CHALLENGE

“Modelo”
Format: 2-Tier

First, for Strength.
5/s BB Lunges
10/s DB Row Option
(x5)
—
Then, for Conditioning.
20 OH KB Swings
200m Run
(x5)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Barbell Lunges → DB if needed
20 Russian Swings → 2 sets of 10

Advanced Development: (~2+ Years)
Tier 2 For Time → 53#/36#

SPECIALTY CLASSES

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

Teams of 4
A: 300m Run
B: 5 KB Burpee Deadlifts + 30 Flutter Kicks
C: 10 American Sit-Ups + 30 Mountain Climbers
D: Hell Trots
—
Once the team completes one full rotation, 500m run as a team. Then start again.

(x40 Min)

Barbell
12 pm (PB)

Main Movements:
6 x 2 Split Jerk @ 85-90%   → Level 1 BB Club+
5 x 5 Push Press/Jerk @ 50-75%   → All others
—
Finisher:
5 Strict Overhead BB Press
30”/s Side Planks
(x3)

Muscle
6 pm (CP)

First, in 10 minutes or less.
3×5 Deadlifts @ 70%
—
Then,
10 Bench Press
10 Barbell Row
40m Sled Drag
(x30 Min)

Wednesday

Daily News and Notes:

“Modelo” Tier 2:

Men:

1. Than Merrill, 7:40
2. Shane Dooley, 7:50
3. Joe Scharnweber, 8:40
4. Chris Boyd, 8:42
5. Justin Hancy, 9:22
6. Tanner Johnson, 9:32
7. Michael Smoker, 9:36
8. Corbin Smith, 10:31 (PB)
9. Jeff Welty, 11:04
10. Ben Romig, 11:59 (PB)

Women:

1. Amy Beaver, 8:18
2. M.J. Kafkas, 8:35
3. Erica Fricke, 8:43
4. Brenna Bandy, 8:46
5. Kelly Kehm, 8:50
6. Ashley Geary, 9:03 (PB)
7. Nicole Choi, 9:03
8. Kim Faimon, 9:54 (PB)
9. Bri Cherry, 10:10
10. Brigid Miller, 10:15

THINGS TO THINK ABOUT IN THE SNATCH: Regardless of it’s a DB or BB, pull the weight straight up the body. Do not swing it out.

THINGS TO THINK ABOUT IN 800m: Always benchmark your progress whenever something measurable presents itself. We have no way of knowing how we progress unless we put tangible numbers behind it.

IF YOU ARE IN PHASE 1: Focus on the straight upward pull of the dumbbell in the snatch.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Tecate”
Format: Circuit + Finisher

First, in a Circuit.
5/s T&G DB Snatch
10 OH Reverse Crunch
5 Chin-Ups
100m Run
(x25 Min)
—
Then, to Finish.
800m Sprint

PROGRAM DEVIATIONS

Phase 1 Modifications
DB Snatch → DB Muscle Snatch

Advanced Progressions
DB Snatch → 3 Hang Snatch @ 75%

SPECIALTY CLASSES

Barbell
6 pm (PB)

Main Movements:
6×3 Front Squats @ 85% (strength)
OR
5×8 Front Squats @ 70% (hypertrophy)
—
Finisher:
10/s Single-Leg Hip Bridges
20 Banded Leg Extensions
10 Tight Arch Back Extensions
(x3)

Kettlebell Core
5:30p – PB

Buy In:
500 OH Plate Hollow Kicks
—
Then,
5/s Windmills
10 Floor Wipers
10 Goblet Curls
10 Heavy Swing Complex
Max Handstand Hold
6 Ab Rollouts
200m Run
(x25 Min)
—
Cash Out:
300 OH Plate Hollow Kicks

Thursday

Daily News and Notes:

800m Run

Men:

1. James Cross, 2:33
2. Tanner Johnson, 2:34
3. Jarred Collins, 2:36
4. Shane Dooley, 2:37
5. Than Merrill, 2:40
6. Matt Mahoney, 2:40
7. Brad Brooks, 2:42
8. Mark Niznik, 2:45
9. Bo Chen, 2:48
10. Joe Scharnweber, 2:49

Women:

1. Alyssa Newcomer, 2:52
2. Danielle Williams, 2:55
3. Viv Smith, 2:59
4. Megan Veloza, 3:05
5. Ashley Francis, 3:06
6. Lauren Faison, 3:14
7. Ashley Messur, 3:14
8. Paige Reinholtsen, 3:15
9. Lauren Kammler, 3:18
10. Heather Harris, 3:20

THINGS TO THINK ABOUT IN HANG POWER CLEAN: Like the snatch, the Olympic lifts require a vertical barbell pull. So focus on big extension in the shoulders, and pull the bar straight up the body with a landing on the shoulders, not the chest.

THINGS TO THINK ABOUT IN PISTOL PROGRESSIONS: Ankle mobility is huge and could be your limiting factor.

IF YOU ARE IN PHASE 1: Focus on pulling the bar straight up your body in scarecrow position.

DAILY CHALLENGE

“Dos Equis”
Format: 2-Tier

First, for Strength.
5 Hang Power Cleans @ 50-75%
Pistol Squat Practice
(x5)
—
Then, Team Relay.
3x300m Run

PROGRAM DEVIATIONS

Phase 1 Modifications:
Hang Power Cleans → Hang Muscle Cleans

Advanced Progressions:
Hang Power Cleans → 5×2 Cleans @ 80-90%

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

For 8 Minutes.
10 Plate GTO
10 High Plank Kickouts
120 Flutter Kicks
—
Then,
22-16-12-6
Lunge Jumps
Rope Slams
DB RDL
Donkey Kicks
300m Run
(x30 Min)

Barbell
12 pm (PB)

Main Movements:
6×3 Front Squats @ 85% (strength)
OR
5×8 Front Squats @ 70% (hypertrophy)
—
Finisher:
10/s Single-Leg Hip Bridges
20 Banded Leg Extensions
10 Tight Arch Back Extensions
(x3)

Muscle
5:30 – PB

First, in 10 minutes or less.
3×5/s Barbell Step-Ups
—
Then,
20 Barbell Curls
20 Heaving DB Side Raises
20 Goblet Squats
30” Farmer Hold
(x30 Min)

Friday

Daily New and Notes:

THINGS TO THINK ABOUT IN THE GOBLET SQUAT: Keep your forearms vertical and connect your pinkies to the top of the bell/base of the horns. A good squeeze engages the arms, shoulders, chest and core.

IF YOU ARE IN PHASE 1: Learn how to balance your weight over the middle of your foot on squats.

DAILY CHALLENGE

“Pacifico”
Format: EMOM + Deck of Cards

First, in a 10’ EMOM.
10 Goblet Squats + 5 Push-Ups
—
Then, Deck of Cards.
A – 3: 200m Row + 20 Weighted Jumping Jacks
4 – 7: 60 Rope Waves + 30 Hurdle Hops
8 – 10: 200m Run + 10 Strict DB Press
J – K: 10 Pendulum Swings + 5 MB Slams
(x20 Min)

PROGRAM DEVIATIONS

Beginner Modifications:
None

Advanced Progressions:
EMOM  → 3 Back Squats @ 60%
DB Press→ Handstand Push-Ups
(95#/65#) Thrusters

SPECIALTY CLASSES

Shred
6a (PB)

First,
20m Goblet Shuffle
20 Frog Kicks
15 Wave w/ Lunges
8 Burpees
6 Mountain Complex
200m Run
(x30 Min)
—
Then,
20” Reverse Plank
20” Side Plank L
20” Side Plank R
20” Plank (on forearms)
(x5)

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

DAILY CHALLENGE

First, in a 12 Minute EMOM

OPEN GYM: 9a-12p @ PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

9 am at P360 Crown Point

Open Gym: 

10a – 12 pm at P360 Crown Point