MONDAY

PSC

Format: ‘First, Then’ 
First, for Strength or Muscle:
Strength:
4 Deadlifts
10 DB Side Raises
Muscle:
8 Deadlifts
Max Barbell Push-Ups
10 DB Side Raises
(x20 Min)
—-
Then, for Conditioning:
3 Plyo Complex
100m Row
(x10 Min)

“Arrival of the Fittest” Points
*3R Deadlift
*Aerobic Power 2

SPECIALTY CLASSES

MUSCLE

First.
12-12-10-10-8
DB Bench
20” Weighted Iso Push-Up
Rear Delt Raise
(x5)
—
Then.
8 Pause (2”) Ring Dips
10 Standing Plate Crush Press
12 Scap Retract Bent Over Band Row
(x4)
—
Last.
10 Wide Grip Push-Up (adv: banded)
10 DB Skull Crushers (adv: with KB’s)
10 Band Pull Aparts
(8’ AMRAP)

FIT

For 18’
8 Ring Dips
10+10 Plate Russian Twists+ Pull Thru
12 BB Row
20m DB Walking Lunge
—
Right Into…
400m Run
—
10:1
DB Thrusters
Hollow Rocks
—
400m Run

TUESDAY

PSC

Format: Giants
Complete All Reps Before Moving On:
50 Pull-Ups**
50 V-Ups
60 Alternating DB Sumo Rows (total)
30 Ab Rollouts
50 Rear Delt Raises
Complete a 150m Goblet Walk after every complete set

“Arrival of the Fittest” Points
*Pull-Up Max
*Prison Yard Club

SPECIALTY CLASSES

MUSCLE

First.
10 Back Squat @55-65%
10/s DB Side Bend
10 Ring Body Saws
(x5)
—
Then.
10 Front Squat @55-65%
10/s Side Plank Hip Tap
10 Ring Miyagis
(x5)

FIT

In Teams of 3
A: 200m Row
B: 6 Plate OH Lunge+ 6/s Side Plank Hip Drop
C: 5 MB Slams+ 8 MB Mt Climbers
(x17’)
—
Complete AFAP
25 Renegade Rows
25 Goblet Squat Cleans
100m Run
20 Renegade Rows
20 Goblet Squat Cleans
200m Run
15 Renegade Rows
15 Goblet Squat Cleans
300m Run

WEDNESDAY

PSC

Format: Pyramid
10:1
Back Squat
Renegade Rows
Plate Floor Wipers
Push-Ups
150m Row

“Arrival of the Fittest” Points
*Back Squat – any rep PR that you already have a baseline for

SPECIALTY CLASSES

MUSCLE

First. For 3 Rounds
20” Iso BB Curl
12 BB Curls
—
20” Iso Band Push-Down
12 Band Push-Downs
—
20 DB Strict Press
—–
Then. Clusters
10+10+10
KB Curls
DB Floor Press
BB Upright Row
Plate OH Front Raise
(x4-5)

FIT

Ascending Ladder
*Increase by 2 Reps*
Goblet Squats
DB Push Press
Rope Waves
(x15’)
—
300m Run
—
10 Rope Slams
10 KB Suitcase DL
5 KB Push Ups
80m Run
(x3)
—
Then, to Finish
200m Farmer Carry
500m Run

THURSDAY

PSC

Format: 25+
For 25 Minutes
8 Hang Cleans
8 KB Side Lunges
8 Explosive MB Snatch
8 1-Leg V-Ups (total)
100m Run
—
Then, to Finish:
800m Sprint

“Arrival of the Fittest” Points
*3R Hang Clean
*Mr. Purple
*800m Sprint

SPECIALTY CLASSES

MUSCLE

First.
100m Goblet Walking Lunge
—
Then.
8-8-6-6 (per side)
BB Bulgarian Split Squat
12 Pause (2”) DB Glute Bridge
16 Straight Leg Plate Sit-Up
(x4)
—
Last.
8/s Two DB Low Lunge Through
5 Nordic Curls
8 MB Rollouts
(x4)

FIT

Complete AFAP
300m Row
300m Run
—
6 Pull Ups
6/s Goblet Lunge Jumps
8 DB Floor Press
20 Tuck ups
5cal AB
(x7 Rounds)
—
300m Row
300m Run
—
300 Plate Flutter Kicks
*30 BW Squats Every Break*

FRIDAY

PSC

Format: Densities
4×7’ w/ a Partner
A: 12 Plate GTO + 5 Lateral Plate Burpees
B: Rest
–Rest 2′–
A: 10 RKB Swings + 2 Goblet Rev. Lunges
B: Rest
–Rest 2′–
A: 5/s MB OH Step-Ups + 5 Jump Overs
B: Rest
–Rest 2′–
A: 3/s DB Snatch + High Plank DB Reach Through
B: Rest

SATURDAY

PSC: Crown Point 

First. Every 90sec (x7)
With a BB or DB’s
4 Deadlift
2 Cleans
2 Front Squat
—
Then. With a Partner
A: 100 Squat
B: Plank
—
A: 100 Push-Ups
B: Bottom of Squat Hold
—
A: 100 V-Ups
B: KB Goblet Hold
—
A: 100 Ring Rows
B: Hollow Hold
—
A: 100 Burpees
B: DB Farmer Hold
(30min Cap)

PSC: Bay Park

For 30min
12 DB Complex
10 Hollow Rocks
(x2)
300m run
—
12 Russian KB Swings
10/6 cal Bike
(x2)
80m Farmer Walk

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP