This Week 

October Cycle:

Monday Cleans / LT 3
Tuesday – Varied
WednesdayDeadlifts
ThursdayVaried / SE 3
FridayVaried Lift / AP 4

PPBs can be viewed, here.

Monday

THURS: Behind the Whiteboard -- Tier 1 Rest

PSC

First. For Strength
2 Cleans (Hang or Full)
Rest 15”
2 Cleans (Hang or Full)
8 KB Push Press
*Every 4’ for 20’ (x5) *

Then. AFAP
300m Run
12 Thrusters
200m Run
20 Staggered RKBS
100m Run
10 DB Snatches
(x3)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

First, with a Partner in a You-Me Pace
A: 4 Hell Trots
B: Rest
(x10 Min)

Then, in the same format.
A: Barbell Complex + 100m Run (4 FR Reverse Lunge + 4 Push Press + 4 Rows)
B: Rest
(x12 Min)

Then, to Finish.
King of the Hill

Tuesday

Performance360 Ocean Beach GymPSC

*Perform Each Superset in 10:1, then go for the corresponding run/row/bike*

A) Seated Russian Rope Slams (per side)
Plyo Skaters (total)
Then, 300m Run

B)DB Step Ups
Heavy-ish Renegade Rows
Then, 20 Cal Bike

C)Goblet Curtsy Lunge
DB Side Raises
Then, 300m Row

Optional Finisher
50 Floor Wipers

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

5-10-15-10-5 Total Reps
DB Suitcase DL to RDL
½ Kneeling Landmine Press
KB Pull Through
Sprinter Crunch
Ring Dips
200m Run

To Finish:
Coach Rx, 7 Min of Ab Work.

MUSCLE: 4:30p, 6p

First,
6 Seated BB OH Press
6×5050 Tempo Ab Rollout
(x5)

Then,
6 DB Bench Press
10 Ring Towel Rows
(x5)

Last,
8×3010 Tempo Weighted Push-Ups
10×3010 Tempo Barbell Curl
(x3)

 

Wednesday

PSC

First. For Strength
5 Deadlifts @70-80%
30”/s 1-Arm High Plank
*Every 5’ for 25’ (x5)

Then. For Conditioning
25-20-15
Goblet Squats
Hollow Rocks
Burpees
150m Run

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
2 x 3 Muscle Snatch
3 x 3 Snatch Balance

Main Movement:
2 Snatch + 2 OHS
(x5)

Then, for strength:
Vertical Broad Jumps for distance

KETTLEBELL CORE: 5:30p

KB Skills
5/s Figure 8 Cleans + Open Palm Press
40 Banded HH Flutter Kicks
5/s Windmills
(x12’)

15’ EMOM
A: 5/s Split Stance  Rope Slams (x2)
B: 5 Burpee MB Slams
C: 4/s Double KB Squat Alt. Press

Last.
5/s ½ Kneeling Snatch
4/s 3” Low Side Plank Hip Drops
5 OH KB Swings + 5 RKB Swings
4/s Oblique Pendulum Swings
20 Rope Side Waves
100m Run
(x12′)


 

Thursday

Performance360 Pacific Beach Ocean Beach Gym

PSC

In Teams of 5
A: Max Push Ups + 1 Heavy Fast Rope Pull
B: Max SB Squats
C: 400m Run
D: 3×8/5 Pull-Ups
E: 10 Ab Rollouts
(x30’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
2 x 3 Muscle Snatch
3 x 3 Snatch Balance

Main Movement:
2 Snatch + 2 OHS
(x5)

Then, for strength:
Vertical Broad Jumps for distance

MUSCLE: 5:30p

First,
Back Squat
8-8-6-6 @65-85%
(x4)
Then,
6 Front Squat @70-80%
(x3)

Last,
8 Snatch Grip RDL
12/s DB Side Bend
(x3)

PRIMAL: 6pm

First, for 22 Minutes.
6 Wall Balls
10 Reverse Lunge Rope Waves
5 Broad Jumps
8 DB Thrusters
6 Ab Roll Outs
200m Row / 10 Calorie AB rotation

Finish: Bridge Run

Friday

PSC

First. For Structure
8 Front Squats @60-70%
5×5” Negative KB Goblet Curls
*Every 4’ for 16’ (x4)*

Then. For Conditioning.
1 DB Complex
100m Run
(x8’)

Finisher:
20”/s Low Side Plank
80m Bottom’s Up Carry
(x3)

Adv Option: “Mr/Ms. Silver”

SPECIALTY CLASSES

PRIMAL: 6a

5-10-15-10-5 Total Reps
DB Suitcase DL to RDL
½ Kneeling Landmine Press
KB Pull Through
Sprinter Crunch
Ring Dips
200m Run

To Finish:
Coach Rx, 7 Min of Ab Work.

MUSCLE: 4:30p

First,
6 Pause Bench Press
10 Rear Delt Raises
(x4)

Then,
50 Push-Ups (LASP)

10 DB Floor Press
12 Alternating OH KB Press (total)
15 Bent Over Band Rows
(x3-4)

50 Ring Rows (LASP)

10 Two DB Row
12 Plate Front Raise
15 DB Flys
(x3-4)

 

Saturday

PSC Crown Point

6′ EMOM
5 Thrusters
20 high knees

Teams of 4
A: 300m Run
B: 5/s DB Snatches
C: 8 Lateral bench/plate hop overs + 10 plank kickouts
D: 8 RKBS + 20 OH KB Flutter Kicks
(x15 min)

Finish with a Friend
50 pushups
50 V Ups
50 burpees
1000m row

 

PSC Ocean Beach

10:1
RKB Swings
Plyo Skaters
Burpees
Curl &Press
Assault Bike Cal
30” Rotating Plank
100m Run

 

 

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP

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