MONDAY

PSC

Pyramid Format
10:1
Deadlifts
KB Push-Ups
Box Jumps
Chin-Ups
100m Run

“Arrival of the Fittest” Points
*2R Deadlift

SPECIALTY CLASSES

MUSCLE

First.
6+ Bench Press @85%
(x1)
—
6-8-10
Bench Press @80-65%
10 UH Grip DB Front Raise
10 Standing Band Rows
(x3)
—
Then.
8/s SA DB Floor Press
8 DB Fly + Press
8 Bent Over Cuban Press
(x4)
—
Last.
20 MB Pec Squeeze Press
20 Band Tricep Push-Down
20 Plate Crush Press
(x3)

FIT

With a Running Clock
14-12-10-8-6
KB Suitcase DL
Hollow Rocks
DB Thrusters
Rev Lunge Alt Rope Waves
200m Run
—
Then, 2 Rep Ascending Ladder
Goblet Squats
V Ups
Rope Waves
80m Run
(x15’)

TUESDAY

PSC

Medley Format
10 Push Press
10 Barbell Row
20″ Hollow Hold
(x2)
—-
1 Forward Sled Drag
—-
10 Side Plank Reach Through
15 Lunge Jumps
(x2)
—-
200m Run
(x30 Min)

SPECIALTY CLASSES

MUSCLE

First.
6+ Back Squat @85%
(x1)
—
6-8-10
Back Squat @80-65%
5/s Slow Straight Leg Deadbugs
(x3)
—
Then.
6 Tempo Front Squats (44×1)
6 Tempo Ab Rollouts (44×1)
20 DB Sumo Squats
(x5)

FIT

With a Partner
A: 5 MB Slams +2/s Roll Outs
B: 200m Run
—
A: DB Snatch
B: 10cal AB
—
A: 4 Plate OH Lunge+ 8 Russian Twists
B: 80m Farmer Walk
—
A: 5 Hell Trots
B: Wall Sit
(x20’)
—
Then, w/ Partner
3x300m Sprint

WEDNESDAY

PSC

“First, Then” Format
First, for Strength or Muscle.
5/10 Back Squats
5/10 DB Rows (per side)
(x16 Min)
—
Then, for Conditioning.
8 DB Step Ups
8 MB Push Slams
8 Half Rack Reverse Lunge
100m Row
(x12 Min)

“Arrival of the Fittest” Points
*5R/3R Back Squat
*Hell’s Bells

SPECIALTY CLASSES

MUSCLE

First.
10 Ring Dips
15 Plate Curl & Press
20/s Concentration Curls
(x4)
—
Then.
10/s SA Standing Landmine Press
10 DB Skull Crusher + Chest Press
1 BB 21
(x4)
—
Last.
10/s Three Way Plate Shoulder Raise
20 DB Tricep Kickbacks
(x3-4)

FIT

40′ Cap
10:1
RKB Swings + Burpees
400m Run
—
10:1
Wall Balls + Ring Rows (double reps)
400m Run
—
Then,
2 DB Complex
10 Low Plank Kick Outs
8 MB Slams
100m Sprint
(x4)

THURSDAY

PSC

“First, Then” Format
First, Every 2 Min for 14′
8 DB Floor Press
8 DB Renegade Rows
8 DB Pull Through
—
Then:
60 Rope Waves
5 Rotational Goblet Lunges (per side)
6 Burpees
100m Farmer Carry
(x15 Min)

“Arrival of the Fittest” Points
*Mile Run / KOTH

SPECIALTY CLASSES

MUSCLE

First.
6+ Deadlift @85%
(x1)
—
6-8-10
Deadlift @80-65%
20 Banded Towel Crunches
—
Then.
12 DB Straight Leg Glute Bridge
12 Feet Elevated Ring Miyagis
12 Snatch Grip RDL
(x4)
—
Last.
8/s DB Lunge + Split Squat
15” SA Ring Side Plank (per side)
(x3)

FIT

For 18’
8 Ring Dips
8 Body Saws
10 Bench Curtsy Lunge
10/s Archer Rows
5 cal Bike Sprint
—
Then, For 15’
10 Bench Hop Over
15 Ring Rows
10 BW Squats + Squat Jump
100m Run

FRIDAY

PSC

25+ Format
For 25 Minutes:
8 Bulgarian Split Squat (per side)
10 Reverse Crunches
8 Ring Dips
10 MB Slams
8 KB Lawnmower Row (per side)
—
Finisher:
20-15-10
Supine Rows
Plank Toe Touches
150m Run

“Arrival of the Fittest” Points
*Triathlon

SATURDAY

PSC: Crown Point 

First, For 18’
6 Chin Ups
12 Plate Leg Raises
12 DB Fwd Lunges
5 MB Burpee Slams
10” Bike Sprint/100m Sprint
—
Then,
25-15-10-5
RKB Swings
Renegade Rows
Butterfly Sit Ups
200m Run
—
Optional Finisher
w/a partner
A: 30”/s Side Plank
B: Rest

PSC: Bay Park

3×12′ With a Partner
A:
5 FTF Front Squats
5 BB Push-Ups
5 OTB Burpees
B: Rest
—3′ Recovery—
A:
6 Hang Power Clean
6 OTB Lateral Hops
6 Plank Taps (per side)
B: Rest
—3′ Recovery—
A:
7 UH Grip Rows
7 Squat Jumps
7 High Knees (per side)
B: Rest

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP