MONDAY

PSC

“Winterfell”

10:1
Push Press/Jerk
RKB Swings
DB Lunges
30” Bike
Complete in a 40’ time cap

SPECIALTY CLASSES

MUSCLE

First.
11 Back Squat @65%
11 Weighted Leg Lifts
(x3)
—
Then.
1 Back Squat 21
21 Straight Leg Plate Sit-Ups
(x2)
—
Last.
5′ Max DB/KB Goblet Squats @½ BW
(x1)

FIT

For 5’
5 Plyo Push Ups->Push Ups
10 BW Squats
—
Right Into…
400m Run
7 Hell Trots
300m Run
14 Chin Ups
200m Run
21 Burpees
100m Run
(x2)
—
Then, to Finish
20 Plate Flutter Kicks
4/s Plate Pull Throughs
5 Tuck Ups
(x6’)

TUESDAY

PSC

“The Dreadfort”

8×3’ w/ a Pal.
A: 3 BB Complex
B: Rest
—
A: 6 Hang Cleans + 4 Lateral Burpees
B: Rest
Perform each pairing 4x for 8 total rounds.

SPECIALTY CLASSES

MUSCLE

Pre-Pump.
9 Ring Dips
13 Rear Delt Raises
9/s SA KB Strict Press
(x3)
—
Pump.
11 Bench Press @65%
11 Seated Band Face Pulls
15″ Weighted Hollow Hold
(x3)
—
Final Pump.
7 Close Grip Bench
9 DB Arnolds
11 Band Push-Downs
(x5)

FIT

For 10’
6 DB Thrusters
6 MB slams
80m Sprint
—
Then, Complete AFAP
20-15-10-5
DB Curl& Press
Sprinter Crunches
Goblet Fwd Lunge
Plate GTO
200m Run

WEDNESDAY

PSC

“Last Hearth”

Reps for Goal Circuit.
5/10 Front Squat
8/s DB Piston Floor Press
8 Rotational MB Slam
8 Renegade Row
150m Run
(x30 Min)

SPECIALTY CLASSES

MUSCLE

First.
8 Pull-Ups
8 Ring Face Curls
8 Pause Band Bent Over Rows
(x5)
—
Then.
8 BB Rows
8/s DB Curls
8 Chin-Ups
(x5)
—
Last. Pick One
90 BB Curls (75/45#)
70 Heavy DB Sumo Rows
50 Feet Up Ring Rows

FIT

For 12’
12 BB Row
8 Lunge Jumps
30 Alt Rope Waves
10” AB Sprint
—
Then, Complete AFAP
21-15-9
DB Snatch
Renegade Rows
Goblet Squats
300m Run

THURSDAY

PSC

“Deepwood Motte”

First:
10 BB Rows
10 DB Lunges
5 Pull-Ups
Max Cal Bike Sprint
(x15 Min)
—
Then:
10 BB RDLs
10 Goblet Curtsy Lunges
5 Chin-Ups
Max Cal Bike Sprint
(x15 Min)

SPECIALTY CLASSES

MUSCLE

First.
10 Deadlifts @65%
10 Weighted DB Sit-Ups
(x3)
—
Then.
8 Elevated BB Glute Bridge (30×0)
8/s DB Side Bend
15″/s SL Wall Sit
(x4)
—
Last.
5/s Two DB SL RDL
5/s Plate Pull Though
(x4)

FIT

16-14-12-10-8
OH KB Swings
Push Ups
DB Grounded Alt Row
Hollow Rocks
6cal Bike
—
500m Run
—
Then, for 15’
10 BB Rev Lunge
10 Ring Rows (stay moving)
10 Plate Russian Twists
150m Run
(40’ Cap)

FRIDAY

PSC

“Karhold”

Complete with a Partner.
100 Ring Dips
100 AB Rollouts
150 RKB Swings
150 MB Slams

SATURDAY

PSC: Crown Point 

33 Minutes of Consistent Effort
Plate Complex 3 Rounds:
20” Bent Over Row (AMRAP-AFAP)
20” Upright ISO hold
20” Bent Over Row (3131 Tempo)
—
Dice Roll Cardio Selection
—
Single DB Complex 3 Rounds:
20” Front Raise (AMRAP-AFAP)
20” Crush ISO hold
20” Press (3131 Tempo)
—
Dice Roll Cardio Selection
—
BW Complex 3 Rounds:
20” BW Squats (AMRAP-AFAP)
20” Hack Squat ISO hold
20” BW Squat (3131 Tempo)
—
Dice Roll Cardio Selection

PSC: Bay Park

First. For 13’
KB Complex + 100m Run
Plank Complex + 100m Run
—
Then. For 10’
w/a pal
A: 3 Hell Trots + 10” Bike Sprint
B: Rest
—
Last for 5 Rounds
10 Burpees
60m FR KB Carry

SUNDAY

YOGA:

9 am @ OB

9am @ CP

OPEN GYM: 

10 – 12 pm @ CP