MONDAY

PSC

“Tormund Giantsbane”

First.
Muscle/Fitness:
8 Push Press
8 Goblet Squats
*Every 3’
Strength:
4 Push Jerk
4 Double KB Front Squat
*Every 4’
(x16’)
—
Then.
5 BB Complex:
    – Row/Clean/Jerk/Lunge R/L
200m Row/Run Alt
(x6)

SPECIALTY CLASSES

MUSCLE

First.
Back Squat
1×11 @65%
3×4+3 @80% (Rest = 20”)
*Pair With: 10 Ring Body Saws
                      10 Ring Shoulder Taps
—
Then.
8 1½ Front Squats
8 1½ Ab Rollouts
(x3)
—
Last.
20 DB Lunges (Short Rest)
(x5)

FIT

For 12’
10 Double KB Fwd Lunge
8 Push Ups
6 Chin Ups
—
500m Run
—
Then, For 9’
A: KB Complex:
        5 OH KB Swings
        5 Goblet Squats
        5 Pull Throughs
100m Run
—Rest 2’—
Last, For 9’
B: DB Complex:
        4 Renegade Rows
        4 DB Push Press
        4 Fwd Lunges
100m Row

TUESDAY

PSC

“Ygritte”

For 8 Rounds
6 Deadlifts
8 KB Push Ups
6 MB Slams
30” Low Plank
Max Cal/Watt Bike Sprint

SPECIALTY CLASSES

MUSCLE

First.
Bench Press
1×11 @65%
3×4+3 @80% (Rest = 20”)
*Pair With: 8 Ring T-Raises
                      30 DB Flutter Kicks
—
Then.
7/s DB Piston Bench
8/s Staggered Push-Up
9/s SA Rear Delt Raise
(x3-4)
—
Last.
BB Complex:
8 Skull Crushers
12 Strict Press
20 Close Grip Bench
(x3)

FIT

Complete AFAP
21-15-9
BB Rev Lunge
DB Snatch
Cossack Squats (bodyweight)
300m Run
—
400m Row
—
40-30-20-10
Goblet Step Ups
Renegade Rows
Rope Alt. Waves
300m Run
—
400m Row

WEDNESDAY

PSC

“Manse Rayder”

For 30’ Reps for Goal.
4/8 Front Squats
10 Ring Rows
10 DB Bench
10 Sprinter Crunches
10 Lateral Hops
150m Run

4R, Heavy: Strength
8R, Moderate: Muscle/Fitness
8R, Light: Conditioning

SPECIALTY CLASSES

MUSCLE

First.
20 Chin-Ups
10 BB Reverse Curls
5/s SA Ring Row
10 Tempo Tuck-Ups (30×0)
(x4-5)
—
Then.
20 UH Grip BB Rows
10/s Concentration Curls
10 Band/Towel Pull Downs
10 Ring Layouts
(x4-5)

FIT

Complete 10:1
A: Ring Dips + MB Slams
Then, 200m Run
—
B: DB Sumo Squat + V-Ups
Then, 200m Run
—
C: Thrusters + KB Lawnmower Row
Then, 200m Run
—
Then, Right Into…
200m Farmer Carry
400m Run

THURSDAY

PSC

“Wun Wun”

10:9:8:7:6
Chin Ups
RKBS
15” Bike Sprint
—
Then. 500m Run
—
10:9:8:7:6
Thrusters
Lateral Bar Burpees
15” Bike Sprint
—
Then. 500m Run

SPECIALTY CLASSES

MUSCLE

First.
Deadlift
1×11 @65%
3×4+3 @80% (Rest = 20”)
*Pair With: 30” Weighted High Plank
                       10 Plank Up-Downs
—
Then.
6/s 1½ BB Bulgarian SS
10/s Full Kneeling Pallof Press
20”/s Iso DB Split Squat (Heavy)
(x3)
—
Last.
6/s DB Reverse Lunge + Split Squat
6/s Low Plank KB Taps (Slow)
(x3)

FIT

14-12-10-8-6
KB Sumo DL (Double KB)
DB Floor Press
Plyo Skaters
MB Slams
5 Cal Sprint
—
800m Run
—
4 Hell Trots
50 Plate Flutter Kicks
80m Sprint
(x4)

FRIDAY

PSC

“Craster”

For 25’
5 Hang Cleans @ Moderate (60%)
5 Jump Overs
10 Hollow Rocks
10 DB Fwd Lunges
200m Run
—
Then. Finisher
*Optional For Time.
Biathlon
800m Row
800m Run

SATURDAY

PSC: Crown Point 

Roll Dice to determine exercise & shared reps/meters from the following:
For 36’, In Teams of 3:
MB Slams
Plate GTO
BW Squats
Push-Ups
Push-Ups
Sprinter Crunches (per side)
Glute Bridge
MB Rotational Throws
Run
Row

PSC: Bay Park

First, w/a Partner, You Go, I Go. (25’)
A: 10 Devil’s Press
B: 30 Plate Flutter Kicks
300m Run Together
—
A: 200m Row
B: 10 H2H Swings + 10 KB Lateral Hops
300m Run Together
—
A: 10 Plate GTOs + 5 Lateral Plate Burpees
B: 10/s Sprinter Crunches
300m Run Together
—
A: 10 BB Rows
B: 10 MB Slams
300m Run Together
—
Then, Stay With Your Pal
A: Low Plank
B: Sprint Ladder: 100m, 200m, 300m, 300m, 200m, 100m

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP