MONDAY

PSC

Format: Densities

3×9’ / 2’
A:
8 Hang Power Cleans
4 FR Rev Lunge
100m Run
—
B:
8 KB Sumo Deadlift
20″ Plank
150m Row
—
C:
5/s DB Step Up
6 Jump Overs
Max Watt Bike

Performance:
A: 3 T&G Power Cleans + 100m Run

SPECIALTY CLASSES

MUSCLE

First.
8 Deadlift From Plates (below knee) @60-70%
8 Heavy Renegade Rows
(x4)
—
Then.
8 Pause DB RDL (3”)
6 Tempo Barbell Rollouts (3030)
(x3-4)
—
Last.
10/s DB Straight Leg Hip Bridge
8/s Turkish Half Get-Up
6/s FR Reverse Lunge (FTF)
(x3-4)

FIT

Complete AFAP
400m Run
—
16-14-12-10
BB Row
Push-Ups
Knees to Chest
Front Rack Fwd Lunge
150m Row
—
400m Run
—
10-8-6-4-2
BB Rev Lunge
Burpees
100m Run

TUESDAY

PSC

Format: First, Then.

First, for 18 Min.
5/8 Front Squats
5/8 SA Rotational Row
—-
Then, for 15 Min.
5 KB Front Squats
8 Ring Rows
5 KB Pull Through
6 Lunge Jumps
100m Run E.O.R.

Performance:
First: 3 Front Squats + 5 SA KB Rows
Then:  “Mr. Green”

SPECIALTY CLASSES

MUSCLE

First.
Bench Press: Find Your 12RM (~67%)
5 Plyo Push-Ups (w/each w-up set)
10 Rear Delt Raises (w/each w-up set)
—
Then.
2 Rest-Pause Bench @65-55%
6 Slow Blackburns
20” Standing Plate Crush Hold
(x3)
—
Last.
8 Tempo BB Strict Press (x030)
20 Bent Over Band Rows
8/s DB Piston Floor Press
(x3-5)

FIT

For 25’
6 DB Clean& Press
8 Knees to Chest
10 MB Slams
12 Renegade Rows
—
100m Run
—
4 BW Squats
4 Lateral Bounds
4 Lunge Jumps
(x2)
—
200m Run
—–
To Finish, w/a Partner
3x300m Sprint Relay

WEDNESDAY

PSC

Format: 25+

For 25 Minutes:
2 Sled Drags
2×4 Pull-Ups
8 DB Floor Press
100m SA Front Rack Walk
300m Run E.O.R.
—–
+Focused Finisher:
10 Ring Face Pulls
10 RDL
(x4)

Performance:
Week 6 Mile Focus
500m Run @90% + 1:30 Rest
(x2)

SPECIALTY CLASSES

MUSCLE

First.
6 Chin-Ups + 10” Iso Hold (adv: weighted)
8 Ring Face Curls
8/s Alternating DB Upright Row
(x4)
—
Then.
5+5+5 Cluster Two DB Rows (rest 10-15”)
6/s Heavy DB Hammer Curls
6 Slow Kettlebell Arnolds
(x4)
—
Last.
10 DB Pull-Overs
8 BB Negative Curls (x060)
20 Seated Band Rows
(x3-4)

FIT

Complete AFAP
10:5
KB Sumo Row (per side)
DB Thrusters
Ring Rows
V-Ups
5cal Bike Sprint
—
300m Run
—
5:1
Ring Dips
KB Complex
Spiderman Crunch (per side)
5cal Bike Sprint
—
300m Run

THURSDAY

PSC

Format: RFG

For 30 Minutes:
3/8/10 Push Press
10 KB Side Lunges
(x2)
60 Plate Flutter Kicks
10 Plate Curls
8 MB Slams
100m Run
(x1)

Performance:
First: 2 Split Jerks + 5×4 RKB Swing Clusters (x4 sets)
Then: 30/s Renegade Rows + 800m Row

SPECIALTY CLASSES

MUSCLE

First.
Back Squat: Find Your 12RM (~67%)
10” Hollow Hold (w/each w-up set)
10 Bent Over Band Rows (w/each w-up set)
—
Then.
2 Rest-Pause Squat @65-55%
20”/s FFE Hip Flexor Stretch
10/s DB Side Bend
(x3)
—
Last.
10/s FFE DB Split Squat
10/s SL Side Plank Hip Tap
30” Iso Air Squat (at parallel)
(x3-4)

FIT

3×10’ Circuit w/ Partner
-90” Rest Between-
A: 15 RKB Swings + 6 Plank Taps
B: 200m Run
—
A: 5 MB Slams + 10 Russian Twists
B: 200m Row
—
A: 4 Plyo Skaters + 6 Hollow Rocks
B: 45” Farmer Hold
—–
To Finish
45” Wall Sit
20” Rest
(x5)

FRIDAY

PSC

Format: Intervals

30″/15″ x5 sets per station
2 Total Rounds
A: Goblet Curtsy Lunge
B: Row Sprint
C: LM Goblet Squats
D: DB Piston Rows
E: Explosive MB Snatch
Rest 3’

SATURDAY

PSC: Crown Point 

9:1
RKBS + Goblet Squats
Renegade Rows (per side)
Plate Sit-Ups + Russian Twists (per side)
DB Curl & Press
150m Row
—
Then, w/ a Partner
4x200m Sprint

PSC: Bay Park

First, 10min AMRAP
DB Snatch (total)
Burpees
V-Ups
100m Run
(add 2 reps each round)
—
Then, For 30min w/a Partner
12 BB/KB Complex
40 Lateral Hops
200m Run Together

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP