This Week 

*There is a modified schedule on Thanksgiving Day and Friday 11/24

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
2/s TGU
20” SandBag Hold
*4 Rds in 16’*

Then. For Conditioning
15 OHKBS
10 Push Ups
20 V-Ups
10 BW Squats
10 Burpees
150m Run
(x3)

SPECIALTY CLASSES

PRIMAL:

First, with a Partner in a You-Me Pace
A: 4 Hell Trots
B: Rest
(x10 Min)

Then, in the same format.
A: Barbell Complex + 100m Run (4 FR Reverse Lunge + 4 Push Press + 4 Rows)
B: Rest
(x12 Min)

Then, to Finish.
Coach Rx 6’’ Core Circuit

Tuesday

PSC

First. For Strength,
5 Front Squats @75%
10 KB No Touch Russian Twists
*Every 4’ for 20’ (x5)*

Then. For Conditioning
AMRAP
5/s DB Snatch
100m Run
6 Goblet Lunge Jumps
100m Run
(x8’)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

8-10-12-10-8 Total Reps
DB Side Lunge to Squat
Standing Landmine Press
KB Pull Through
Sprinter Crunch
Ring Dips
200m Run
To Finish:
Coach Rx, 7 Min of Ab Work.

MUSCLE: 4:30p, 6p

First.
6 Pause Bench Press @65-75%
(x3)
8 Bench Press @65-75%
(x2)

Then.
MAX IT Ring Dips
MAX DB Seal Rows
(x3-4)

Last.
8 Tempo Side Raises (3131)
8 Tempo Towel KB Curls (3131)
(AMRAP)

 

Wednesday

PSC

First. For Strength.
5 Push Jerks @60-75%
8 Oblique Pendulum Swings
*Every 4’ for 20” (x5)

Then. For Conditioning
10-8-6-4-2
Push Press
Plyo Skaters (total)
Double Shoulder Taps
RDL Power Jumps (Total)
100m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

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

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

Then, for strength:
30/50 Neutral-Grip Ring Pull-ups BUAN

KETTLEBELL CORE: 5:30p

KB Skills
4/s Dead Stop Clean>Swing Snatch>F Lunge
5/s Side Low Plank Banded Row
10 Hollow Rocks
(x12’)

15’ EMOM
A: 10 Rope Rainbows
B: 8 V-Up + Crab Kick
C: 4 Double KB Row w Feet Back + 2 Swings

Then.
6/s 1-Arm KB Swings
30” MB Plank
6   KB Halos
10 Rope Russian Twists
Bear Crawl
100m Run
(x10′)

 

 

 

 


 

Thursday

MON: You Are Likely Vitamin D Deficient

PSC

First. 7’ EMOM
6 Burpees

Then.
300m Run
10 Bear Stance Renegade Rows
10 Plate GTOs
20 Plate Flutter Kicks
8 Rotational MB Slams
8 Cal Assault Bike
(x16’)

Finisher
3×30”/s SA Farmer Hold

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Canceled

MUSCLE: 5:30p

Canceled

PRIMAL: 6pm

Canceled

 

FridaySaturday 12.30.18

PSC

First.
5/s DB Step Ups
10 Seated Band Rows
5/s Slow DB Pull Through
100m Row
(x12’)

Then.
10:1 (Total Reps)
Push Ups
RKBS
Plank Toe Touches
Squat Jumps
100m Run

SPECIALTY CLASSES

PRIMAL: 6a

Canceled

MUSCLE: 4:30p

Canceled

 

Saturday

Performance360 Pacific Beach Best GymPSC Crown Point

First, 12’ EMOM
With a Partner
A: Goblet Squats (until partner finishes)
B: 6 Push-Up + Renegade Row (R/L)

Then, For 15’
8 Burpees
8 Goblet Curtsy Lunges
8 DB Push Press
8/s Side Plank Hip Drops
50m Full Sprint
50m Jog

PSC Ocean Beach

10 min EMOM
10 BW squats
10 sit ups
5 push ups

Then
,
4/s KB Clean+Press
8 Lunge Burpees
8 LM Squat to Press
8 MB Slams
Ladder drill —>100m run
(x5)

Coaches call it abs
5 min

 

 

Sunday

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

(Visited 1,836 times, 1 visits today)