MONDAY

PSC

Format: Densities
4×8′ / 90”
Even:
7 Hang Cleans
20 Lateral Bar Hops
7 BB Row
10 Lateral Bar Hops
100m Run E.O.R.
—
Odd:
6 Ring Push-Ups
8 H2H Swings
6 Lunge Jumps (total)
8 Supine Row
100m Row E.O.R

Performance:
Even: 2 Hang Cleans + 100m Run

SPECIALTY CLASSES

MUSCLE

First.
10 Deadlift From Plates (below knee) @~60%
15” Hollow Hold + 10 Hollow Rocks
(x3)
—
Then.
5+5+5 DB RDL Cluster (rest 10-20”)
15 Plate Toe Touches
10 Prone Band Hamstring Curls
(x3-4)
—
Last. With a Partner
You Go, I Go
20” Iso DB Glute Bridge (heavy)
5 Manual GHR (50×0)
10 DB Sit-Ups
(x3-4)

FIT

First, For 20’
20 Ring Rows
10 Wall Balls
10 Explosive Step Ups
5 Hell Trots
50m Sprint/50m Return Jog
—
Then, For 13’
10 KB Side Lunge
80m Run
10 DB Suitcase Clean
80m Run
10 V Ups
80m Run

TUESDAY

PSC

Format: First, Then.
First, for Strength:
5/8 Front Squats
5/8 DB Bench Press
5/sd Archer Rows
(x20 Min)
—
Then, for Conditioning:
80m Farmer Walk
6 Burpees
4 Rotational MB Slam
(x12 Min)

Performance:
First: 3 Front Squats + 5 DB Bench
Then:  “Mr. Red”

SPECIALTY CLASSES

MUSCLE

First.
Find Your 15RM Bench Press @~65%
10/s Standing SA Face Pull (w/each w-up set)
10 DB Glute Bridges (w/each w-up set)
—
Then.
8 Bench Press @15RM #
10 Ring + Towel Face Pulls
12 Open Grip DB Front Raise
(x3)
—
Last.
10 Crush Grip DB Press
10 BB Strict Press
10 Band Skull Crushers
(x5)

FIT

For 16’
6 BB Rev Lunge
6 OTB Burpees
100m Run
8 OH KBS
8 Sprinter Crunches
100m Run
—
Then, Right Into…
400m Run
—
10 Plate OH Lunge
10 Plate Russian Twists
10 Plate GTO
(x6)
—
300m Goblet Walk

WEDNESDAY

PSC

Format: 25+
First, for 25 Minutes.
20 Rope Slams
100m Run
20 Double DB Sumo Rows
80m Front Rack Walk
20 DB Step Overs
200m Row
—
Focused Finisher:
50 Plate Glute Bridges
30 Bent Over Cuban Press

Performance:
Finisher: 1 Mile Run / “KOTH”

SPECIALTY CLASSES

MUSCLE

First.
20-15-12-10
Wide Grip BB Rows
KB Curls
Band Upright Row
—
Then.
8 Tempo Chin-Ups (x030)
8/s Alternating DB Side Raise
8 Heavy BB Curls
(x4)
—
Last.
20” Heavy Farmer’s Hold
15 Straight Arm Band Pull-Downs
10/s SA Rear Delt Raise
(x3-4)

FIT

First, For 20′
6 Pull Ups
10 Tuck Ups
8 KB Lunge Jumps
(x2)
200m Run
8 DB Push Press
8 Body Saws
8/s KB Lawnmower Row
(x2)
200m Run
—
Then, For 15′
Ascending Ladder AMRAP
*+1 Reps each Round*
Goblet Reverse Lunges
DB Snatch
Rope Rainbows
80m Run

THURSDAY

PSC

Format: RFG
30 Minutes:
5/10/10 Push Press (or) Push Jerk
12 RKB Swings
6 Ab Rollouts
12 KB Side Lunge
20″ Bike

Performance:
First: 4×2 Split Jerks
Then: 80 RKBS + 500m Run

SPECIALTY CLASSES

MUSCLE

First.
Find Your 15RM Back Squat @~65%
8 Slow Straight Leg Deadbugs (w/each w-up set)
12 Band Pull Aparts (w/each w-up set)
—
Then.
8 Back Squat @15RM#
20”/s Single Leg Low Side Plank
8 Cossack Squats
(x3)
—
Last.
16 Two KB Reverse Lunge
8/s Tempo Pallof Press (4040)
16 DB Sumo Squats
(x4)

FIT

Complete AFAP
14-12-10-8-6-4
Double KB Squat
Ring Dips
MB Slams
Plates OH Curtsy Lunge
150m Row
—
Then, Right Into…
10 Double KB Sumo DL
10 Sprinter Crunches
10/s Shoulder Taps
10cal AB
(x4)
—
500m Run

FRIDAY

PSC

Format: Intervals
20″/10″ x 8 sets per station
2 Total Rounds
A: BB Lunges
B: Renegade Rows
C: KB Goblet Lateral Step-Ups
D: Plate GTO
Rest 3′

SATURDAY

PSC: Crown Point 

In teams of two, on a 45–minute clock:
3 Rounds:
20/30 Bear Complex
40/60 Pull-up
80/120 Pushups
800-meter Run

At the 35-minute mark:
10–minute Cardio Relay (i.e., I-go-you-go):
500-meter Bike or 250-meter Row

PSC: Bay Park

For 35 minutes
8 Pull-Ups
16 Straight Leg Ab Pulse-Ups
8 cal Bike
8 MB Slams
4 Hell Trots
8 RKBS / 8 Goblet Rev. Lunge
16 Plate Russian Twists
8 Burpees
300m Run

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP