MONDAY

PSC

“DiGiorgno”

First:
10 Bench Press
8 Heavy Goblet Curtsy Lunge
6 Heavy Renegade Row
*3-5 Sets in 20’*
—
Then, for 8 Rounds:
8 DB Step Ups
8 BB Floor Wipers
8/4 Chip Ups
8 Lunge Jumps
(20’ Cap)

SPECIALTY CLASSES

MUSCLE

First.
Back Squat:
Max Reps @85%
(x1)
—
Back Squat:
25 Total Reps @75% (LASP)
—
Last.
Tempo BB Floor Press (11×1)
50 Total Reps @60% (Bench Max)
*10 Heavy SB Squats Every Time You Stop

FIT

For 11’
6 DB Fwd Lunge
6 Hollow Rocks
80m Sprint
—
Then,
14-12-10-8-6-4-2
DB Floor Press
Goblet Squat Cleans
Ring Rows
V Ups
150m Row

TUESDAYPSC

“Freschetta”

First:
STRENGTH: Work Up to a 3RM Deadlift
-OR-
MUSCLE: 8 Deadlifts @ 65%

Complete with:
10 Ring Push Ups
*Work for 30’
—
Then:
2/s TGU
100m Run
8 KB Side Lunges
100m Run
10 Hollow Rocks
100m Run
(x12’)

SPECIALTY CLASSES

MUSCLE

First.
8 Chin-Ups
8/s Chinese DB Row
8 Ring Towel Rows
(x4)
—
Then.
20 BB Curls
20 Alternating Hammer Curls
20” Iso KB Curl (@90°)
(x4)
—
Last.
12 FTF BB Strict Press
12 KB Front Raise
12/s Bus Drivers
(x4)

FIT

Complete AFAP

8:2
Double KB FR Squat
BB Row
Ring Dips
7cal AB
—
800m Run
—
8:2
KB Side Lunges
Renegade Rows
MB Slams
100m Run

WEDNESDAY

PSC

“Tombstone”

300m Sprint
25 Pull Ups
200m Sprint
25 Sandbag Squats
300m Sprint
25 DB Lunges
200m Sprint
25 DB Curl and Press
500m Farmer Carry

SPECIALTY CLASSES

MUSCLE

First.
Bench Press:
Max Reps @85%
(x1)
—
Bench Press:
25 Total Reps @75% (LASP)
15/s SA Rear Delt Raise
—
Last.
8 DB Chest Fly
8 Ring T-Raises
8-10 Plyo Push-Ups
(x5)

FIT

For 15’
4/s DB Snatch
8 KB Sumo Row
30 Alt Rope Waves
150m Row
—
For 15’
8 RKB Swings
6 Plyo Push Ups
12 Rope Russian Twists
150m Run

THURSDAY

PSC

“Totino’s”

First:
3 Hang Cleans or Snatches
10 Sit Ups
*Work for 20’’
—
Then.
Aerobic Power 2 For Time
10:1 Burpees
100m Run

SPECIALTY CLASSES

MUSCLE

First.
6/s BB Reverse Lunge
10 Ring Body Saws
20/s Side Plank Hip Drop
(x3)
—
Then.
6 BB Kang Squats
6 Ring Layouts
10/s DB SL Glute Bridge
(x4)
—
Last. With a Pal
400m DB Walking Lunge

FIT

For 18’
4/s Lateral Goblet Step Ups
5/s Sprinter Crunches
6 Plate Busdriver+ Squat
7/s DB Lawnmower Row
150m Row
—
Then,
20-15-10-5
Renegade Rows
Butterfly Sit Ups
Goblet Squats
100m Run

FRIDAY

PSC

“Bagel Bites”

First:
5/s Back Racked Fwd Lunges
8 Ring Dips
12 Heavy Goblet Curls
(x20 Min)
—
Then:
10 RKBS
10 MB Slams
10 Ring Rows
5 Box Jumps
10/5 Cal Bike
(x13’)

SATURDAY

PSC: Crown Point 

First:
12 Glute Bridge Alt. DB Press
12 Rotational MB Slams
12 SA DB OH High Kneeling to Standing
80m Farmers Carry
(x25 Min)
—
Then:
every 3 minutes for 4-5 Rounds
30″ Bike
6/s Pallof Curtsy Lunges
12 Hollow Rocks

PSC: Bay Park

Deck of Cards
First, for 6’
Pick two cards, alternate between those movements
—
Then, for 20’
A: 10 Squat Jumps
2: 10 DB Lunges
3: 10 RKBS
4: 200m Run
5: 40 Plate Flutter Kicks
6: 10 DB Thrusters
7: 10 Renegade Rows
8: 300m Row
9: 60” Low Plank
10: 10 Goblet Squats
J: 10 Plate GTOs
Q: 10 Ring Rows
K:  20/10 Push-Ups
Joker: 25 Burpees w/a Pal
—
Optional Deck of Cards Finisher w/a Pal
Spades: 100 Burpees
Hearts: 2000m Row
Diamonds: 100cal Bike
Clubs: 500m Farmer’s Walk

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP