MONDAY

PSC

“The Wall”

Reps for Goal Circuit.
5/10 Push Press
8 Goblet Squats
12 Russian Twists
8/s DB Rows
6 Jump Overs
150m Run
(x30 Min)

5R, Heavy, Slower: More strength focus
10R, Moderate: More muscle focus
10R, Light, Faster: More conditioning focus

SPECIALTY CLASSES

MUSCLE

Goodbye, Legs and Soul.
10 Back Squat @50-60%
10 Banded Leg Extensions
5 Tempo Ab Rollouts (4410)
(x10)

FIT

Complete 9:1
A: Ring Dips + Wall Balls
200m Run
—
B: DB Step-Ups + Mntn. Climbers
200m Run
—
C: Goblet Rev. Lunge + Push-Ups
200m Run
—
Then, Complete 6:1
A: Ring Rows + MB Slams
200m Run
—
B: DB Thrusters + Hollow Rocks
200m Run
—
C: KB Curtsy Lunge + Around the World
200m Run

TUESDAY

PSC

“Castle Black”

10:9:8:7:6
RKB Swings
Wall Balls
12” Assault Bike
—
800m Run
—
5:4:3:2:1
Deadlifts
Sprinter Crunches
12” Assault Bike
—
800m Run

SPECIALTY CLASSES

MUSCLE

Pre-Pump.
10 DB Floor Press
10 Band Pull Aparts
10 Plate Front Raise
(x3)
—
Pump.
Bench Press: Max Reps @70-60-50-40%
10/s SA Band External Rotation
30” Heavy Weighted Plank
(x4)
—
The Final Pumpdown.
10 DB Strict Press
8 Tempo Push-Ups (30×0)
6/s Plate Bus Drivers
(AMRAP)

FIT

10’ EMOM
8 OH KB Swings + 4 HP Pull Throughs
—
For 10’
3/s DB Snatches
6 Lunge Jumps
40m Farmer Carry
—
Rest 90’
—
For 10’
8 DB Suitcase Clean
8 V Ups
6 Bench Jump Overs

WEDNESDAY

PSC

“Eastwatch”

First, for 16 Min.
5/10 Front Squats
STRENGTH: 5R every 3-4 min.
MUSCLE/FITNESS: 10R every 2-3 min.
PERFORMANCE: 2R every 4 min.
—
Then:
8 Back Squats @ Light
8 KB Push-Ups
8 V-Ups
200m Row
(x5)

SPECIALTY CLASSES

MUSCLE

B.U.A.N.

40 Pendlay Rows
40 KB Curls
50 Chin-Ups
50 BB Curls
60 Renegade Rows
60 Ring Rows
80 SA Seated Band Rows
100 Alternating Hammer Curls

FIT

Complete AFAP
5 Hell Trots
6 Chin Ups
100m Run
(x3)
—
Then, BUAN
20 Burpees
20 Plate Russian Twists (per side)
200m Run
—
40 Goblet Squat Cleans
40 DB Curl & Press
300m Run
—
60 RKB Swings
60 Renegade Rows
400m Run
—
20 BW Squats
10 Butterfly Sit-Ups
10 Shoulder Taps
(x3)

THURSDAY

PSC

“Hardhome”

First, Every 45″ for 10 Rounds:
10 OH KB Swings
6 Lunge Jumps
—
Then, for 12 Min:
10 UH Grip BB Rows
6 Lateral Bar Hops
6 Chin Ups
10″ Bike Sprint
—
5 Round Finisher:
100m Sprint
45″ Heavy Farmer Hold

SPECIALTY CLASSES

MUSCLE

First.
6:10 Deadlifts @70-60%
15” Hollow Hold
10 Prone Band Hamstring Curl
(x5)
—
Then.
10 Elevated BB Glute Bridge
20” Feet Elevated Straight Leg Bridge
8 Standing Ring Layouts
(x3-4)

FIT

First, for 20’:
8 BB FR Rev Lunge
10 Sprinter Crunches
8 DB Sumo Row
4/s DB Piston Push Press
100m Row Sprint
—
Then, w/ a Partner:
A: 5 Plate GTO + 4 Over the Plate Burpees
B: Rest
(x8’)

FRIDAY

PSC

“First of the First Men”

For 25 Minutes.
6 Hang Cleans
10 Hollow Rocks
(x2)
Run 150m
—
6 Devil’s Press
8 Goblet Step Ups
(x2)
Run 150m
—
60″ Rotating Low Plank
Run 150m

PERFORMANCE: Option to sub 2R Hang Cleans

SATURDAY

PSC: Crown Point 

With a Partner (40’ Cap)
A: 200m Run
B: Max RKB Swings
Repeat Until 100 RKB Swings Total
—
A: 200m Row
B: Max Burpees
Repeat Until 100 Burpees Total
—
A: 80m Bear Crawl
B: Max Plate GTOs
Repeat Until 100 Plate GTOs Total
—
A: 10/5 Cal Bike
B: Max Humblers
Repeat Until 50 Humblers Total
—
Then, With Any Time Remaining:
B.U.A.N With a Partner
200 Plate Flutter Kicks
100 Plate Russian Twists
50 V-Ups / Tuck-Ups

PSC: Bay Park

First. 12’ EMOM w/a Buddy
A: 10 1½ Two DB (or) KB Squats
B: 5 Push-Ups + 5 Power Burpees + 5/s Shoulder Taps
—
Then. For 25’
6 Plate Lateral Lunge + 6 OH Curtsy Lunge
8 MB Slams + 8 Toe Taps
8/s SA DB Strict Press
10 KB Hinge Taps
10 Ring Rows
15” High Knees In Place
100m Recovery Jog

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP