MONDAY

PSC

“Mozzarella”

First. For Strength.
5-4-3-2-1
Bench Press
(OR 5×5)
—
Then. Pick Your Poison.
“Mr. Brown”
“Mr. Purple”
100 Burpees for Time

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
6 Tempo Back Squat @75% (30×1)
20”/s SL Side Plank
(x3)
—
Then.
4+4 Back Squat @70%
*20” Intra-Set Rest*
*AFAP UP*
(x3)
—
Last.
10 BB Strict Press
10/s Hammer Curls
10 Ring Body Saws
(x4-5)

FIT, 6:00 pm

Complete AFAP
8 Knees to Chest
8 DB Snatch
8 Knee Drive
(x4 Rounds)
—
400m Run
—
8:2
DB Thrusters
Tuck Ups
Ring Rows
Skaters
100m Run
—
20 Burpees
100m Row
15 Burpees
200m Row
5 Burpees
300m Row

TUESDAYPSC

“Ricotta”

First. For Strength or Muscle
4 Deadlifts @ 60-80% (STRENGTH)
-OR-
8 Deadlifts @ 65% (MUSCLE)
10 Staggered Push Ups
*Every 5’ for 20’ (x4)
—
Then For Conditioning
4 Hell Trots
8/4 Cal Bike/100m Run  (Alt)
(x11’)
—
5’ AMRAP
Hollow Rocks

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
8 Wide Grip Pull-ups
8-8-8 Three Way DB Raise
30” Iso BB Curl
(x4)
—
Then.
8/s SA Ring Row
10 KB Towel Upright Rows
20-30” Iso Wide Grip Pull-Up
(x4)
—
Last.
30 BB Curls
20 Two DB Rows
10 Ring Face Pulls
(x3)

FIT, 6:00 pm

12’ EMOM
8 Goblet Squat Jumps + 6 Push Up (12 Shoulder Taps as needed)
—
For 15’
10 BB Rows
10 Plate Russian Twists
5 DB Complex (Fwd Lunge L/R + Curl & Press)
50m Sprint/50m Return Jog
—
To Finish, w/a Partner
A: 1’ Plank
B: 1’ Wall Sit
(x6 Rounds)

WEDNESDAY

PSC

“Gorgonzola”

1 Mile Run. (KOTH in PB)
—recover—-
Then.
10 RKBS
10 Lawn Mower Rows
10 Around the Worlds
100m Row
(x12’)
—
Finish:
BB 21
10 DB Side Raises
(x3-4)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
10 1½ DB Bench
30” Iso Push-Up
15 UH Grip Band Pull Aparts
(x3)
—
Then.
4+4 Bench Press @~70% (Rest: 20”)
10 Scap-Retract Seated Band Rows
(x3)
—
Last.
10+10 BB Skulls + CL Grip Floor Press
10 DB Flys
15 Straight Arm Band Pull Downs
(x4-5)

FIT, 6:00 pm

For 18’
5 Pull Ups
10 KB FR Fwd Lunge
6/s LM Push Press
200m Row
—
Then,
15:13:11:9:7:5
MB Slams
Renegade Rows
Sprinter Crunches
100m Run

BAY PARK PSC (Early Access)

For 25 Minutes:
10 Push-Ups
10 FR Rev Lunges
(x3)
Then, Run 150m

10 DB Curl and Press
10 Goblet Squats
(x3)
Then, Run 150m

30 Renegade Rows (per side)
Then, Run 150m
Repeat for duration of 25’
—-
Then, w/ a Partner
A: 30″ Wall Sit
B: 30″ Plank
(x7 Min)

THURSDAY

PSC

“Bleu”

First For Strength:
4 Hang (Power) Snatches
~OR~
4 Hang (Power) Cleans
10 Rear Delt Raises
*Every 4’ for 16’ (x4)
—
Then.
Switch Lift
4 Hang Power Snatch/Clean
6 Lateral Bar Hops
7 Pull Ups
80m Run
(x8)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
6/s BB Bulgarian SS
10/s High Side Plank Rotations
(x4)
—
Then.
8/s Elevated DB Reverse Lunge
20 DB Glute Bridges
20”/s FK Banded Pallof Hold
(x4)
—
Last.
5 Manual GHR (50×0)
12 Banded Good Mornings
15 Plate Toe Touches
(x3-4)

FIT, 6:00 pm

3×10’ Circuits
-90” Rest-
6 BB Push Press
6 OTB Lateral Hops
10” AB
—
8 DB Sumo Row
12 V Ups
8 Lunge Jumps
—
To Finish, w/a Partner
400m Farmer Carry

BAY PARK PSC (Early Access)

First, Your Choice:
STRENGTH: 5 Back Squat (more challenging)
MUSCLE: 8 Back Squat (less challenging)

Complete with:
10/s DB Rows
Complete 1 set every 4′ for 16’**
—–
Then, Quickly:
10 Barbell Rows
15 Lateral Bar Jump Overs
60 Rope Waves
6 Burpees
30″ Bike Every Other Round
(x15 Min)

FRIDAY

PSC

“Burrata”

8 FTF Front Squat
80m Farmer Carry
(x5)
Then Run 300m
—
10 UH Grip BB Rows
10 HEAVY DB Lunges
(x5)
Then Run 300m
—
10 Nordic Curls
10 BB Rollouts
(x5)
Then Run 300m

(45’ Cap)

BAY PARK PSC (Early Access)

Complete entire workout at once.
10:9:8:7:6
Deadlifts
MB Slams
Sprinter Crunches (per side)
DB Push Press
—-
500m Run
—-
12 Ring Rows
60 OH Plate Flutter Kicks
8 Goblet Curtsy Lunges
(x5)
—-
500m Row

SATURDAY

9am Bay Park Community Workout

PSC: Bay Park

First:
5 DB Complex
7 Pull-Ups
15” Bike
(x2)

12 KB Archer Rows
12 Lunge Jumps
100m Run
(x2)

25 Burpees
300m Run
(x25 Minutes)
—-
Then, Pick Your Poison:
Door #1: 400m Farmer Walk
25 Jumping Jacks Each Every Switch

Door #2: 200m OH Plate Walking Lunge
5 Squat Jumps Each Every Switch

PSC: Crown Point 

First. For 8’
Plate Complex:
8 Counterbalance Squats
8 Straight Leg Sit-Up & Press
8 Hanging Side Lunges
8 Lateral Hops
—
Then. 2×9’ AMRAP
-2’ Rest-
80m Sprint
8 Goblet Squat Cleans
10” Bike Sprint
10 Split Squat Thrusters
12/s Spiderman Crunches
6 Burpees + 6 Chin-Ups
—
Last. With a Partner
Pick Your Poison:
1) 400m DB Farmer Walk
*10 Suitcase Squats Every Switch*
2) 200m OH Plate Walking Lunge
*10 Plate Push-Ups Every Switch*

SUNDAY

YOGA:

9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.