This Week 

December Cycle:

Monday Varied AP 1
Tuesday – Back Squats 
WednesdayVaried
ThursdaySnatches
FridayVaried / LT 2

PPBs can be viewed, here.

Monday

THURS: Turn Your Flat Lands Into Mountain Ranges

PSC

First. For Structure
10 UH Grip BB Rows
8 DB Step Ups
8 DB Floor Press
*Work for 15’

Then For Condo. AFAP
400m Sprint

30-20-10 (44#/26#)
Ring Rows
H2H Swings
Gob Rev. Lunges

400m Sprint

SPECIALTY CLASSES

PRIMAL:

First, for 12’
80m Farmer Walk
5/s Hover Lunge
15” Hollow Hold
6 DB Push Press (ADV → Ring Dips)

Then, 15-13-11-9-7-5
All reps total reps
Rope Slams
Hollow Rolls
KB Thrusters
100m Run

 

Tuesday

Thumb or the Finger?PSC

First. For Strength,
5 Back Squats @70-80%
6/s Heavier DB Bench Row
*Every 5’ for 20’ (x4)*

Then. For Conditioning
FTF
8 Push Jerks
8 Goblet Squats
100m Run/8Cal Bike
(x9’)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete as fast as possible.
500m Run

5 Pull-Ups
5 Goblet Squat Cleans
(x5)

400m Run

30 Lunge Burpees
50 Butterfly Sit-Ups
30 DB Suitcase Squats

300m Run

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

MUSCLE: 4:30p, 6p

First. With a Pal
A: 15 BB/KB Skull Crushers
B: 15 DB Curls
(x5)

Then.
12 Reverse BB Curls
12 DB Floor Press
12 Banded Curls
(x3)

Last.
Max Ring Dips
Max Supine Row
(AMRAP)

 

Wednesday

PSC

First. 8’ E.M.O.M
5 Deadlifts @50%
5 Push Ups
5 Squat Jumps

Then. For Quality
10-8-6-4-2
DB Suitcase Squats
Sprinter Crunches (per side)
KB Front Rack Lunges
Ring Dips

Finisher
800m Sprint
* Track Time.

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p


First:
3×3 Hang Power Clean + Push Jerk @ 30-50%

Main Movement:
2 x Power Clean & Split Jerk @ 75-85%
(x5)

Then, for strength:
4×6 Strict Press @ RPE8

KETTLEBELL CORE: 5:30p

KB Skills
5/s Swing Clean or ½ Kneeling Clean
MAX Ring High Plank
(x10’)

15’ EMOM
A: 10/s ½ Kneeling Waves
B: 5/s Renegade Delt Raise
C: 4/s Heavy SA KB Swings

Then.
2/s Split Stance Row>Clean>Press>SS Squat
5/s Table Top Oppo Toe Tap
5/s Swing Snatch
5 MB HP Burpee to Wall Pass
10 Plank Rolls
100m Run
(x10′)

 

Thursday

The Universal Human Need

PSC

First. For Strength
2 Hang Power Snatches
Rest 15”
2 Hang Snatches
10 Hollow Rocks
*every 4’ for 20’ (x5)*

Then, For Conditioning
4 Hell Trots
100m Run/100m Row
x8 AFAP

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
3×3 Hang Power Clean + Push Jerk @ 30-50%

Main Movement:
2 x Power Clean & Split Jerk @ 75-85%
(x5)

Then, for strength:
4×6 Strict Press @ RPE8

MUSCLE: 5:30p

First.
10 Incline DB Bench
10 LM Towel Rows
(x6)

Then.
8 Weighted Push-Ups
8 OH Grip BB Rows
8 Standing KB Press
(x6)

PRIMAL: 6pm

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

 

FridayUnder the Barbell, ep. 6 Rob M

PSC

First. For Structure.
8 Chin Ups
3/s Heavy DB RDL
8 Ab Rollouts
Work for 12’

For Condo
6 Sand Bag Squats
10 Renegade Rows
6 Wall Balls
10/6 Cal Bike / 100m Row
(x11’)

Last
300 Plate Flutter Kicks

 

SPECIALTY CLASSES

PRIMAL: 6a

Complete as fast as possible.
500m Run

5 Pull-Ups
5 Goblet Squat Cleans
(x5)

400m Run

30 Lunge Burpees
50 Butterfly Sit-Ups
30 DB Suitcase Squats

300m Run

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

MUSCLE: 4:30p

First.
6 PBK Deadlifts @65-75%
(x3)
8 Deadlifts @65-75%
(x2)

Then.
8/s FTF Forward Lunge
(x3)

Last.
15 Plate Toe Touches
15 Hip Lifts
15 Straight Leg Sit-Up
(AMRAP)

 

Saturday

 

Garbage Volume

PSC Crown Point

BUAN
w/ a Partner
100 RKB Swings
90 Renegade Rows
80 Goblet Squats
70 Push Ups
60 Sit Ups (each)
50 Plate GTO
40 Burpees
30 MB Slams
20 DB Lunge>Curl&Press
200m Bear Crawl

PSC Ocean Beach

3×9 minutes circuits
A.
10RKB Swings
6 KB Reverse Lunges
6 KB hop overs
6 Around the World
150m Run

B.
8 DB Thrusters
8 DB Curls
8 DB Pull Throughs
8 Russian Twists
150m Row

C.
6 MB Slams
15” MB Pec Squeeze
6 Push ups
15” Hollow Hold
15” Bike

 

 

Sunday

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

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