This Week 

This weekend we will be hosting our 2018 Fall Coach Academy. Because of the continuing education for our team, there will not be classes or open gym this weekend.

November Cycle:

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

PPBs can be viewed, here.

Monday

Words on a Wall

PSC

First. For PPB AC2: (Complete in order)

50 Push Ups
50 BW Squats
50 /30 Pull-Ups
50 BW Squats
50 V-Ups
50 BW Squats
50 OHKBS (53#/35#)
50 BW Squats
50 Sit-Ups
50 Burpees
800m Run
*Track Time*
(40’ Cap)

SPECIALTY CLASSES

PRIMAL:

First, in a 12’ EMOM.
10 Plyo Lunge Jumps + 5 Push-Ups (ADV: 8 Push-Ups)

Then, with a Partner.
A: 8 Goblet Squats + 100m Run
B: 30” Plank then Rest
(x11 Min)

Then, with a Partner.
150 Squat Jumps
B.U.A.N
When finished, 300m Run Relay (one at a time)

Tuesday

"By and Large"PSC

First. For Strength,
5 Front Squats @75%
3/s RDL Handoffs
*Every 4’ for 20’ (x5)*

Then. For Conditioning
50 Rope Waves
10 Split Stance Curl and Press
10 Rotational KB Deadlifts
10 Plank Kickouts
150m Row
(x15’)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Goblet Curtsy Lunge + V-Ups (ADV: American Sit-Ups_
Then, Run 200m
B: Barbell Row + Plate Pull Through
Then, 10 calorie AB
C: OH KB Swings + Renegade Row
Then, Row 200m
(35’ Cap)

MUSCLE: 4:30p, 6p

First,
6×3031 Slow Bench Press @55-60%
(x3)
12 Bench Press @55-60%
(x2)

Then,
10 Full Kneeling LM Chest Press
10 DB Flyes
(x3)

Last,
6-10 Plank Tricep Extensions
8 Plate Front Raise + Bus Driver
(xAMRAP)

 

Wednesday

FRI: 10 Things That Don't Take Talent

PSC

First. For Structure.
8 Overhand BB Rows
5 Box Jumps
8 Hollow Rocks
*4 Rds in 15’*

Then. For Conditioning
w/a Partner
A1: 10 Renegade Rows + 10 Lateral Plate Hops +6 Cal Bike
A2: 8 Plate GTOs + 8 Plyo Skaters + 100m Run
B: Rest
(x13’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

CHOOSE CLEAN OR SNATCH.
First:
2×5 Muscle Snatch/Clean
2×5 Snatch/Clean Deadlifts

Main Movement:
2x(1+2) Pull + Low Hang Snatch/Clean
(x4-6)

Then, for strength:
10 min EMOM:
½ Max Pull-ups

KETTLEBELL CORE: 5:30p

KB Skills
5/s ½ TGU
5/s Heavy KB DL
(x10’)

15’ EMOM
A: 10/s ½ Kneeling SA Slams + 5 Slams
B: 10 Ab Rollouts
C: 4 Double KB Swings + Clean

4×2’ Circuits w 1’ Rest
Even:
3/s KB Lunge Pass Through
8 Oppo Toe Tap
3/s Staggered Push Ups
Odd:
5 Heavy KB Swings
3/s Table Top Pull Throughs         
10 Sit Ups       

 

 


 

Thursday

THURS: Turn Your Flat Lands Into Mountain Ranges

PSC

First. For PPB SE:3.
5’ RKBS (62#/44#) (NO RX)

Then. For Conditioning
6 Rounds for Quality
8 Sandbag Lunges
8 Oblique Pendulum Swings
3/s ½ Kneeling LM Press
40m Bear Crawl
200m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

CHOOSE CLEAN OR SNATCH.
First:
2×5 Muscle Snatch/Clean
2×5 Snatch/Clean Deadlifts

Main Movement:
2x(1+2) Pull + Low Hang Snatch/Clean
(x4-6)

Then, for strength:
10 min EMOM:
½ Max Pull-ups

MUSCLE: 5:30p

Complete first 4 tiers in any order.
First,
10 Reverse BB Curls
5 Chin-Ups
(x3)

10 BB Skull Crushers
5 Chin-Ups
(x3)

15 DB Side Raises
5 Chin-Ups
(x3)

15 Rear Delt Raises
5 Chin-Ups
(x3)

Then,
10 Ring Rows
(xAMRAP)

PRIMAL: 6pm

3×8’ Density Circuits
2’ Rest Between
A.
7 Landmine Goblet Reverse Lunges
7 DB Push Press (ADV: Ring Dips)
100m Run
B.
5 DB Floor Wipers + Floor Press
100m Row
C.
6 MB Slams
6 Plate GTOs
10 Calorie AB

 

FridayHealing in the Gym

PSC

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

Then. For Conditioning
8 DB Step Ups
3 Burpees
100m Run
(x8)

Finisher:
200 Plate Flutter Kicks (total)

SPECIALTY CLASSES

PRIMAL: 6a

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Goblet Curtsy Lunge + V-Ups (ADV: American Sit-Ups_
Then, Run 200m
B: Barbell Row + Plate Pull Through
Then, 10 calorie AB
C: OH KB Swings + Renegade Row
Then, Row 200m
(35’ Cap)

MUSCLE: 4:30p

First,
6 1¼ Back Squats @55-60%
(x3)
12 Back Squats @55-60%
(x2)

Then,
10 BB Glute Bridge
10 DB Curtsy Lunges
(x3)

Last,
30” Wall Sit w/ Med Ball Squeeze
(x3)

 

Saturday

PSC Crown Point

Classes Canceled for Coaches Academy

 

PSC Ocean Beach

Classes Canceled for Coaches Academy

 

 

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP

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