This Week 

PROGRAMMING

2019 BLOCK 1 (“Breaker of Chains”) Cycle: 1/7 – 2/17

Monday Cleans
Tuesday – Varied
WednesdayDeadlifts
ThursdayVaried
FridayBench Press

Monday

PSC

First. For Strength
3 Hang Cleans @60-80% (+5#)
10 Hollow Rocks
*5 Sets in 20’*

Then. For Conditioning, FAST.
w/a pal
A: KB Complex
4 Gob Sq Cleans
4 Side Lunges
4 Pull Throughs
80m Sprint
B: Rest
(x9’)

Phase 1: Squat Test Option

 

SPECIALTY CLASSES

PRIMAL:

4×6’ Circuits w/ a Partner
-90” Rest-
A: 10 Bear Stance Shoulder Taps+10 Tuck Ups
B: 200m Run

A: Alternating Humblers
B: 200m Row

A: DB FR Rev. Lunge L, Squat, Rev Lunge R
B: 45” Farmer’s Hold

A: 5 Plate GTO+5 Lateral Hops
B: 200m Run

 

Tuesday

Words on a WallPSC

Teams of 3 AFAP
10 Push Jerks (95#/65#)
10 Burpees
300m Sprint
(x5)

Finisher:
w/ your team
10 BB Floor Wipers
(x3 each)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete AFAP
400m Sprint

8-10-12-10-8
Wall Balls/MB Slams
Pull Ups
KB Sumo DL
Ring Push Ups
DB Russian Twists
6 Cal AB Sprint

400m Sprint

MUSCLE: 4:30p, 6p

First.
6 Bench Press @65/75%
(x2)

Open Sets @85/80%
(x2)

Then.
3 Rest-Pause Bench @65%
(x1)

Last.
8 1½ DB OH Press
20 BB Skull Crushers
(x5)

 

Wednesday

 

PSC

First. For Strength
4 Deadlifts @60-80%
6 Tempo Side Raises (3131)
*Every 5’ for 20’ (x4)

Then. For Conditioning
5/s DB Elevated Lunge
8 Ring Dips
Max SB Perimeter Carry
10/6 Cal Assault Bike
(x12’)

Phase 1: Squat and Row Test Options

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
Split Jerk Footwork
3×3 Paused Jerks

Main movement:
Split Jerk Pyramid
2 @ 50/60/70/80/90/80/70/60/50

Then, for strength:
4×2 Front Squats @ 85-90%

KETTLEBELL CORE: 5:30p

KB Skills
5/s KB Windmills
5/s Figure 8 Cleans
5/s HP MB Rollouts
(x10’)

15’ EMOM
A: 10 Rev. Lunge Waves+4 Double Waves
B: 4 MB Slams+10 Russian Twists
C: 4/s KB FR Cossack Squats

4×2’ Circuits
-45” Rest-
10 Bicycle Crunches
10 Table Top Shoulder Taps
10 Sit Ups
5/s Side Plank Hip Drops

 

Thursday

Behind the Whiteboard - Why Performance?

PSC

First. 7 Rounds EOMOM
4 Hang Power Snatches @60-75%
6 RDL Power Jumps
10 Sprinter Crunches

Then. For Conditioning
200m Run @80%
1 Rope Pull AFAP + Return Rev Drag
8 Pull Ups
8 Rotational MB Slams
(x15’)

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
Split Jerk Footwork
3×3 Paused Jerks

Main movement:
Split Jerk Pyramid
2 @ 50/60/70/80/90/80/70/60/50

Then, for strength:
4×2 Front Squats @ 85-90%

MUSCLE: 5:30p

First.
6-6-8-8-10 (Per Side)
SA DB Bench Row
(x5)

Then.
15 UH Grip BB Rows
10 Heavy DB Side Raises
(x4)

Last.
30” Iso BB/DB Curl
30” Max Curls
20 Banded Shrugs
(AMRAP)

PRIMAL: 6pm

8’ EMOM
2 Hell Trots

For 20’
45” SB Hold
10 Sprinter Crunches
8 Burpee MB Slams
5/s KB DL
50m Sprint/50m Return Jog

Finisher w/ a Partner
A: 200m Walking Lunge
B: 200m SA KB Farmer Carry

 

Friday

PSC

First. For Structure
5 Bench Press @70-85%
3/s HEAVY Renegade Row
8 Straight Leg MB Sit Ups
*Work for 16’

Then. For Conditioning.
10 Staggered Stance Swings
10 DB Suitcase Squat Cleans
10 Plyo Skaters
(x10’)

Phase 1: Row Test Option

SPECIALTY CLASSES

PRIMAL: 6a

Complete AFAP
400m Sprint

8-10-12-10-8
Wall Balls/MB Slams
Pull Ups
KB Sumo DL
Ring Push Ups
DB Russian Twists
6 Cal AB Sprint

400m Sprint

MUSCLE: 4:30p

First.
6 Back Squat @65/75%
(x2)

Open Sets @85/80%
(x2)

Then.
3 Rest-Pause Back Squat @65%
(x1)

Last.
8 BB Glute Bridge
(x4)

 

Saturday

PSC Crown Point

First, for 5 min
10 BW squats
10 Push up
10 V-Ups (P1 Tuck Ups)

Then, 3×8′ Circuits
With a Partner:
a) 2 DB Complex
b) Rest

a)2 KB Complex
b)Rest

a) 2 Plate Complex
b) Rest

Finisher with a partner:
300 flutter kicks, BUAN

 

PSC Ocean Beach

8’ EMOM
8 KB Curls
8 Goblet Squats

Then, With a Pal
BUAN:
80 RKB swings
80 Push-ups
80 Sit-ups
80 Renegade Rows
80 DB Rev Lunges
400 m Run (TOGETHER)
*If time remains*

FINISHER
3 x 10 Hollow Rocks

 

 

Sunday

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

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