This Week 

*No Saturday classes at Crown Point due to Art of Breath Seminar

“Breaker of Chains” Cycle:

Monday Cleans
Tuesday – Varied
WednesdayDeadlifts
ThursdayVaried
FridayBench Press

PPBs can be viewed, here.

Monday

THURS: Behind the Whiteboard -- Tier 1 Rest

PSC

First. For Strength
3 Hang Power Cleans + 2 Hang Cleans @50-70%
10 Hollow DB Taps
*4-5 Sets in 18’*

Then. For Conditioning, FAST.
300m Run

10:1
Front Squats (95#/65#)
Chin Ups
Sprinter Crunches

300m Run

Phase 1: Squat Test Option

 

SPECIALTY CLASSES

PRIMAL:

First, for 8’
5/s Renegade Row
5 Ring Dips
50m Sprint
50m Jog

Then, 15-13-11-9-7-5
All reps total reps
Split Stance Rope Slams*
DB Hanging Side Lunges
Busdrivers
40m Sandbag Carry
100m Run

 

Tuesday

PSC

First. For Structure.
5+5+5 Heavy DB Complex
Suitcase Squats
-Hammer Curls
-Push Press
Plank Complex
-20” Low Plank
-20”/s Low Side Plank
-20” High Plank
*work for 12’

Then. 8’ EMOM
8 Alternating Humblers

Last. In teams of 3
500m Distance
A: SB/MB Carry
B: Farmer Carry
C: Walking

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete as fast as possible.
20 Push-Ups
20 BW Squats
100m Run
(x3)

300m Run

30 Burpees
100 BW Lunges
200 Flutter Kicks
Complete 1 whole movement before moving on

200m Overhead Plate Jog 45#/25#

5 Chin-Ups
10 DB Side Raises
(x3)
FINISH: 500m Row

MUSCLE: 4:30p, 6p

First.
15-12-12-10-10 Bench Press @60-70%
15 Band No Moneys
(x5)

Then.
5+5 BB Strict + Push Press
Max MB Pec Squeeze
(x3)

Last.
15 BB Push-Ups
15 Plate Bus Drivers
(x3)

 

Wednesday

PSC

First. For Strength
5 Deadlifts @60-80%
8 Tempo Ring Dips (30×1)
*Every 5’ for 20’ (x4)

Then. For Conditioning
6’ To Complete:
200m Run
30 Goblet Squat Cleans
30 Tuck Ups
30 Weighted Lunge Jumps
30 Push Ups
200m Run

4’ to complete:
100m Run
20 Goblet Squat Cleans
20 Tuck Ups
20 Weighted Lunge Jumps
20 Push Ups
100m Run

Phase 1: Squat Test
Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First
Split Jerk Footwork
3×3 Jerk Balance

Main movement
Complex:
Clean + Front Squat + Split Jerk x 2
@ 80% of jerk max
(x3-4)

Then, for strength
4×4 Push Press @ 70-80%

KETTLEBELL CORE: 5:30p

KB Skills
3/s Swing Snatch>Rev Lunge>Side Tap>Floor Tap
10 MB Pass SitUps (w/ a Partner)
(x10’)

15’ EMOM
A: 20 Side Stance Rope Waves
B: 8 MB Spider-Man Crunch+6 Kick Outs+3 Slams
C: 4/s ½ Rack KB Squat

For 10’
5/s Heavy DB Forward Lunges
8 Crab Kicks + 8 Tuck Ups
5/s SA Swings
10 DB Toe Tap Crunch
10 Double KB Rev Lunges
Lateral Bear Crawl
100m Run

 

 

Thursday

Words on a Wall

PSC

First, In a Circuit
1 Rope Pull + Rev Drag Back AFAP
10 Hollow Rocks
10 Ring Rows
10 MB Slams
Max Cal All out Bike Sprint
(x16’)

Then. “Death By Burpee”
EMOM Style
*When the clock beeps, you perform that number of burpees within that minute. If you do not complete the reps, that’s your last round. If you complete the reps, you move on to the next minute*
1’ = 1 Burpee
2’ = 2 Burpees
3’ = 3 Burpees
Etc.

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First
Split Jerk Footwork
3×3 Jerk Balance

Main movement
Complex:
Clean + Front Squat + Split Jerk x 2
@ 80% of jerk max
(x3-4)

Then, for strength
4×4 Push Press @ 70-80%

MUSCLE: 5:30p

First.
15-12-12-10-10 OH Grip BB Rows
10 Tempo DB Side Raises (3131)
(x5)

Then.
4+4 Pause + Normal Chin-Ups
10 Tempo Seal Rows (31×1)
(x4)

Last. With a Partner
10:1 BB Curls

PRIMAL: 6pm

In teams of 3. Perform A as fast as possible, then recover for B & C until it is your turn again.
A: 20 calorie AB
B & C: Rest
(x10’)

A: 100m Rope Pull
B: 40m Sprint and Jog Back
C: Rest
(x10’)

A: 5 Hell Trots
B & C: Rest
(x10’)

 

FridayUnder the Whiteboard - Barbell Pairings

PSC

First. For Structure
6 Bench Press @75%
6/s Heavy KB Lawnmower Row
6 Heavy DB Pull Through
*Work for 16’

Then. w/a bud
A: 4 Hang Power Snatches
6 Lateral Bar Hops
100m Row/Run
B: Rest
(x10’)

Last
50 BB Roll Outs

SPECIALTY CLASSES

PRIMAL: 6a

Complete as fast as possible.
20 Push-Ups
20 BW Squats
100m Run
(x3)

300m Run

30 Burpees
100 BW Lunges
200 Flutter Kicks
Complete 1 whole movement before moving on

200m Overhead Plate Jog 45#/25#

5 Chin-Ups
10 DB Side Raises
(x3)
FINISH: 500m Row

MUSCLE: 4:30p

First.
15-12-12-10-10
Back Squat @60-70%
(x5)

Then.
10 Snatch Grip RDL
(x3)

Last.
30” MAX Heavy Goblet Squat
(x3)

 

Saturday

Study for the Test

PSC Crown Point

No Classes. Art of Breathe Seminar.

PSC Ocean Beach

15’ EMOM
A: 10 Split Stance Rope Waves (x4)
B: 10 Alt MB Slams
C: 8 Goblet Squats + 5 Push Ups

For 15’
10 Double Rope Waves
5 GTO + 5 Lateral Hops
8 DB Rev Lunge + Press
10 Ring Rows
20 Plate Russian Twists
150m Run/ 8 Cal Bike

Finisher w/ a Partner
A: 10 Burpees
B: Heavy Farmer Hold
(x4)

 

 

Sunday

Open Gym and Phase 1 Testing 10am – 12pm @CP

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