This Week 

BecomeMore Nutrition Coaching: Our inaugural 11-week block opens for enrollment Wednesday morning, at 8am. Be among the first online to claim a limited spot. If you have not yet had the chance to download your free copy of the BecomeMore Nutrition Systems eBook, snag a copy.

Holiday Schedule: Happy Holidays! Be sure to check the schedule for available class times and locations 12/24 – 1/2.

Final week of our December Cycle:

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

Monday

September Programming Prep

PSC

First. For Strength,
5 Back Squats @70-80%
6 Seated DB press
*Every 5’ for 20’ (x4)*

Then. For Conditioning
w/a bud
Work for 3’/ 1’ Rest between RDs.
Match or beat your rounds each time.
Track highest AMRAP.
5 Plate GTOs (15#/35#)
3 Burpees
(x3)

Phase 1: Goblet Squat Test Option

SPECIALTY CLASSES

PRIMAL:

N/A

 

Tuesday

PSC

Eat! Drink! Be Merry! 

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

N/A

MUSCLE: 4:30p, 6p

N/A

 

Wednesday

Under the Whiteboard - Barbell Pairings

PSC

First. For Structure
8 Bench Press
3/s Heavy DB Snatch
12 V-Ups
*Work for 15’*

Then. For Conditioning
8 Pull Ups
12 RKBS
8 Goblet Curtsy Lunges
100m
(x3)
Then, 1200m Run AFAP

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p


N/A

KETTLEBELL CORE: 5:30p

N/A

 

Thursday

PSC

First. For Strength
2 Hang Snatches
Reset Grip
2 Hang Snatches
20” Superman Hold
*5 sets in 18’*

Then, For Conditioning
1 Heavy Fast Rope Pull + Return Drag
8 Ring Dips
8 KB Side Lunges
8 Rotational MB Slams
200m Run
(x16’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

N/A

MUSCLE: 5:30p

N/A

PRIMAL: 6pm

N/A

 

Friday

PSC

First. For Structure.
2/s Heavy TGU
3 Broad Jumps For Distance
Work for 15’

Then. Pay to Play
(Clock is set for 5 Intervals of 3’ on 1’ off.
You have 3’ to complete the station in the superset indicated format only. 5 sets each.
*If you don’t complete the station you pay the corresponding amount below*)
KB: 44#/26#
1: 60 BW Squats + 50 Push Ups (12+10)
2: 50 Goblet Squat Cleans + 60/s Shoulder Taps (10+12/s)
3: 50 OHKBS + 50 Lunge Jumps (10+10)
4: 100/s Plate Flutter Kicks + 50 Plyo Skaters (20/s+10)
5: 30/s Humblers (Alternate Reps)

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL: 6a

N/A

MUSCLE: 4:30p

N/A

 

Saturday

PSC Crown Point

10’ EMOM
10 H2H Swings + 4 Squat Jumps

For 20’ w/ a Partner
Rest 1’ Every 5’
A: 6 Ring Rows + 6 DB Push Press
B: 200m Run

A: 6 MB Slams + 6 Squeeze Squats
B: 200m Row

A: 4/s Plate Rev. Lunge with Rotation + 6 Tuck Ups
B: 60m Bear Crawl

A: Farmer Hold
B: 10 Burpees

PSC Ocean Beach

In Teams of 3, one working at a time, accomplish:
50-40-30-20-10
Cals on the rower
Burpees over the rower

Immediately into
50-40-30-20-10
Devil’s Press
Hollow Rocks/Sprinter Crunch

 

 

Sunday

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

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