This Week 

November Cycle:

Monday Varied AC 2
Tuesday –  Front Squats 
WednesdayPull Ups
ThursdayVaried / SE 2
FridayJerks

PPBs can be viewed, here.

Monday

PSC

First. For Structure
10 DB Bench Press
10 Hollow Rocks
3/s LM RDL
*4 Rds in 16’*

Then. For Conditioning
8 ½ Kneeling LM Press
8 DB Lunges
20 Plate Flutter Kicks
8 Push Ups
200m Run
(x5)

SPECIALTY CLASSES

PRIMAL:

First, for 12’
4/s Split Stance Curl and Press
6 Double KB Front Squats
40m Farmer Walk
50m Sprint
50m Jog

Then, 15-13-11-9-7-5
All reps total reps
Seated Russian Rope Slams
Goblet Cossack Squats
Hollow Rolls
No-Jump Burpees
100m Run

Tuesday

THURS: Preloading with IntentionPSC

First. For Strength,
5 Front Squats @75%
5/s Slow HEAVY DB Pull Through
*Every 4’ for 20’ (x5)*

Then. For Conditioning
20 Rope Slams
10 Staggered Stance RKBS
8 Sprinter Crunches
6 Plyo Lunge Jumps
100m Row Sprint
(x13’)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete as fast as possible.
500m Run

8 Supine Row
5/s Plank Reaches
5 Goblet Squat Cleans
(x3)

400m Run

30 Lunge Burpees
200 OH Plate Flutter Kicks
40 DB Curl and Press

300m Row

10 RKB Swings
6/s DB Archer Row
(x3)
FINISH: 500m Run

MUSCLE: 4:30p, 6p

First,
6 Tempo Bench Press (3010) @60-70%
(x3)
10 Bench Press @60-65%
(x2)

Then,
10 Ring Push-Ups
10 DB Arnolds
(x3-4)

Last,
100 OH Band Tricep Ext

 

Wednesday

PSC

First. For Structure.
8 Pull-Ups
3 Broad Jumps for max distance
*3-4 Rds in 12’*

Then. For Conditioning in Teams of 4
A: 300m Row/300m Run
B: 10 SB Squats
C: 60m Bear Crawl
D: Alt. TGU
(x20’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

CHOOSE CLEAN OR SNATCH.
First:
3×3 Hip Snatch/Clean

Main Movement:
3 Snatch/Clean from High Blocks
(x4-6)

Then, for strength:
Pull-up Pyramid

KETTLEBELL CORE: 5:30p

KB Skills
3/s TGU Sit Up w Hip Ext
10 Knees to Bar
(x10’)

15’ EMOM
A: 8 Double KB Rev Lunge
B: 30” MB Plank
C: 15” Arms Only AB

Then.
10 Bent Over KB Row w Feet Back
5   Table Top Kick Out + Shoulder Tap
10 H2H Swings
6 Rotational MB Slams
4 Bench Jump Overs
100m Run
(x12′)

   

 

 


 

Thursday

Why We Don't Program Fatigue Based Ab Movements

PSC

First. For Structure
1 Rope Pull + Lateral Return Drag
80m SA ½ Front Rack KB Carry
*4-5 Rds in 20’*

Then. For Conditioning w/a pal
A: 6 Lateral Plate Burpees
B: Rest
(x5’)
—Rest 3’—
A: 5/s DB Snatch
B: Rest
(x5’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

CHOOSE CLEAN OR SNATCH.
First:
3×3 Hip Snatch/Clean

Main Movement:
3 Snatch/Clean from High Blocks
(x4-6)

Then, for strength:
Pull-up Pyramid

MUSCLE: 5:30p

A:
10 DB Floor Press
10 DB Push-Ups
10 Plate Front Raise
(x10)
B:
10 Supine Rows
10 Barbell Curls
10 Rear Delt Raises
(x10)

PRIMAL: 6pm

w/ a Partner.
A: 200m Run
B: Squat Burpees w/ Front Raise
(x8’)
A: 200m Row
B: Body Saws
(x8’)
A: 45” Assault Bike @ Moderate Pace
B: Renegade Row
(x8’)

 

FridayMON: "First...Then"

PSC

First. For Strength.
5 Push Jerks @60-75%
10 Supine DB Hip Twists
*Every 4’ for 20” (x5)

Then. For Conditioning
8’ E.M.O.M.
8 DB/KB Thrusters

Then. To Finish, teams of 3
Run Relay Ladder
300m
200m
100m

SPECIALTY CLASSES

PRIMAL: 6a

Complete as fast as possible.
500m Run

8 Supine Row
5/s Plank Reaches
5 Goblet Squat Cleans
(x3)

400m Run

30 Lunge Burpees
200 OH Plate Flutter Kicks
40 DB Curl and Press

300m Row

10 RKB Swings
6/s DB Archer Row
(x3)
FINISH: 500m Run

MUSCLE: 4:30p

First,
6 Tempo Back Squats (3010) @60-70%
(x3)
10 Back Squats @60-65%
(x2)

Then,
10 Elevated BB Glute Bridge
(x3)

Last,
10/s SL Landmine RDL
(x3)

 

Saturday

Performance360 Ocean Beach GymPSC Crown Point

First. For AMRAP
8 RKBS
8 Push Ups
8 Plank Toe Touches
8 High Knees
(x6′)

Then. With a Partner
A: 200m Run
B: 10 Wall Balls + 10″/s Low Side Plank
(x2)
A: 200m Row
B: 10 Goblet Lunge Jumps + 10 KB Around the World
(x2)
A: 10 Cal Assault Bike
B: 3 Hell Trots
(x2)
(x15′)

Finisher, w/your pal.
A: Max Low Plank
B: Max Wall Sit
*whoever breaks first, rotate.
(x7′)

PSC Ocean Beach

10’ EMOM
10 RKBS + 8 V Ups

In Teams of 2
A:  200m Row
B: 5 Push Ups + 5 BW Squats

A: 15 Burpees
B: Farmer Hold

A: 200m Run
B: 5 MB Slams + 8 Russian Twists

A: 10 Cal Assault Bike

B: Ring Rows
(x20′)

 

 

Sunday

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

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