MONDAY

PSC

For 18 Min:
–Strength: (4-5 sets)
4 Deadlifts
6 DB Floor Press
–Muscle: (5-6 sets)
8 Deadlifts
10 DB Floor Press
Max Push-Ups to Failure
—–
Then:
200m Row
100m SA Front Rack Walk
20 Ring Rows
(x12 Min)

Or, “Mr. Brown”

“Arrival of the Fittest” Points
*4R Deadlift
*Mr. Brown

SPECIALTY CLASSES

MUSCLE

First.
3+3 Bench Clusters @80-83%
  **Rest 20-25” between clusters
6 Max Height Plyo Push-Ups
6/s Standing Band Cuban Press
(x3)
—
Then.
6 Bench Press @70-75%
8 Band Push-Ups AFAP
12/s SA Rear Delt Raise
(x3)
—
Last.
10 Ring Push-Ups (adv: feet elevated)
15 MB Pec Squeeze & Press
20 UH Grip Band Pull Aparts
(AMRAP)

FIT

With a Running Clock
10 BB Row
12 Sprinter Crunches
12 DB Fwd Lunges
200m Run
(x16 min)
—
400m Row
—
6 BB Rev Lunges
5 Push Ups
4 Rotational MB Slams
80m Run
(x7 rounds)
—
400m Row

TUESDAY

PSC

For 25 Min:
15 Barbell Rows
15 Reverse Crunches
15 MB Slams
15 Plate Floor Wipers
—
100m Run
—
8 Chin-Ups
8 Squat Jumps
8 Spiderman Crunches
—
200m Run
—–
Optional Finisher:
5′ Row

“Arrival of the Fittest” Points
*5′ Row

SPECIALTY CLASSES

MUSCLE

First.
3+3 Back Squat Clusters @80-83%
  **Rest 20-25” between clusters
8 Slow Deadbugs
(x3)
—
Then.
6 Back Squat @70-75%
8 MB Rollouts
(x3)
—
Last.
5/s Pistol Squat
5/s Heavy DB Step-Up
20” Banded Hollow Hold
(x3-4)

FIT

10:1
Goblet Squats
DB Curl & Press
V Ups or Tuck Ups
100m Run
—
5 Cal AB
20 Ring Rows
10 HP Plate Pull Thru
(x5)
—
8-6-4-2
Goblet Squat Clean
200m Run

WEDNESDAY

PSC

For 30 Minutes
5/8/10 Back Squat
12 DB Curl & Press
12 SA MB Rollouts
12 Rear Delt Raises
200m Row Every Other Round

“Arrival of the Fittest” Points
*5R/2R Back Squat

SPECIALTY CLASSES

MUSCLE

First.
20 BB Curls
20 Push-Ups
20 Plate Front Raise
(x3)
—
Then.
15 Feet Elevated Ring Rows
15 Close Grip BB Floor Press
15 Seated DB Strict Press
(x4)
—
Last.
5/s KB Sumo Rows
5 Ring Dips (adv: weighted)
5/s Hammer Curls
(x4)

FIT

40’ CAP
21-15-9
RKB Swings
DB Snatch
300m Run
—
40-30-20-10
Alt Rope Waves (per side)
Renegade Rows
Lunge Jumps
Plate GTO
Plate Flutter Kicks
—
If Time Remains…
1” Wall Sit
1” Plank
(x4 each)

THURSDAY

PSC

2 Rounds:
20 KB Complex
300m Run
—
25 Pull-Ups
90″ Bike
—
15 Plate Complex
300m Row
—–
Optional Finisher:
3×3 Bench Press

“Arrival of the Fittest” Points
*3R Bench Press

SPECIALTY CLASSES

MUSCLE

First.
3+3 Deadlift Clusters @80-83%
  **Rest 20-25” between clusters
14 Weighted Sprinter Crunches
(x3)
—
Then.
6 Deadlift @70-75%
15” SA Ring Plank (per side)
(x3)
—
Last.
6/s SL BB Glute Bridge (back elevated)
10 Weighted Leg Lifts
10 Prone Band Ham Curls
(x3-4)

FIT

10’ EMOM
2 DB Complex
—
For 20’
10 DB Step Ups
8 MB Slams
6 Chin Ups
4/s Lateral Bounds
150m Run
—
To Finish
6 Sit Ups
10 Mt Climbers
10 Bicycle Crunches
6 Spiderman Crunches
(x6’)

FRIDAY

PSC

Each Circuit is 10 minutes.
w/ 2’ Rest Between Circuits
A:
8 FR Reverse Lunges
5 Burpees
100m Row
—
B:
8 Push Press / 8 Push-Ups
25 Lateral Bar Hops
150m Run
—
C:
15 BB Glute Bridge
15 Lunge Jumps
100m Run

SATURDAY

PSC: Crown Point 

For 25’
50ft Plate OH Lunge
25 Lateral Plate Hops
25 Plate G2O
50ft Ea Arm Plate Pinch Carry
25 Lateral Plate Hops
25 Plate Sit Ups
—
Party Pump Finisher
50 BB Curls
50 Band Tricep Ext
50 BB Rev Curls
50 DB Tate Press

PSC: Bay Park

First, 10’ EMOM
3/s DB Snatch
5 Burpees
—–
With a Partner, 3×8’ Circuits
A) 1 MB Complex
B) Rest
—
A) 1 Plate Complex
B) Rest
—
A) 1 KB Complex
B) Rest

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP