Monday

PSC

First, for Strength.
5 Front Squats @60-80%
8/s DB Leaning Rows
Perform a set every 4’ for 20’
(x5)
—
Then, For Conditioning
w/a partner
A: 5 Hang Power Cleans + 3/s Reverse Lunges + 5 BB Push ups
100m Run
B: Rest
(x15′)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

3 x 8’ Circuits
A/B/C Rope Movement
2 MB Complex
10 Russian Twists
6 Double KB Front Squats
20 High Knees
100m Sprint
—
Then, to FInish:
50 RKB Swings
40 BW Squats
30 Boat to Low Boat

Tuesday

PSC

In Teams of 4, for 25′
A: 300m Row
B: 3/s Pistol Squats + 3/s Rotational Slams (Rest 10”)
C: 8 RKB Swings + 8 Lateral Hops (Rest 10”)
D: 8 Supermen + 8 Hollow Rocks (Rest 10”)
—
Finish w/a Pal:
A: Wall Sit
B: Low Plank
(x7′)
*switch on first to drop

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, 5’ AMRAP
20 Mountain Climbers
20 Straight Leg Bicycles
10/s Side Plank Knee Drives
–90” Rest–
Then, 2×7’ Circuits
6 Heavy RKB Swings
6 Push Ups
6/s Around the Worlds
6 Goblet Squat to Curtsy Lunge
100m Row Sprint
–2’ Rest–
Finisher
7:1 Burpees
100m Run

MUSCLE: 6p

First,
8  Barbell Strict Press
8  Chin- Ups
(x4)
—
Second,
12 DB Floor Press
12 DB/KB Seal Row
(x3)
—
Last,
1   Barbell 21
12  Side Raises
12  DB Behind the Neck Tri-cep Ext
(x3)

Wednesday

Restorative Yoga
8 pm – CP

PSC

First. For Strength.
5 Push Jerks @ 60-80%
5/s Step Ups
Every 4′ for 16′
(x4)
—
Then. For Conditioning.
3 Hell Trots
150m Run
(x10’)
—
Finisher:
30”/30” Heavy Farmer’s Holds
(x5)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 3 Pulls @ 70-90%
—
Then:
5 x 2 Paused Clean/Snatch @ 70-80%
—
Then, for strength:
4 x 3 Overhead Squats @ 80-90%

SHRED: 12 pm

First,
1 Broad Jump + 10 Waves (x3)
5/s Goblet Step-Through Lunges
5/s Rapid Spiderman Crunch
6 Plate GTOs
4 Power Burpees
200m Run
(x12′)
—
Second,
10 Rope Rainbows
6 Renegade Rows
8 DB Thrusters
7 V-Ups
4 Power Burpees
200m Run
(x12′)
—
Sprint Finisher:
w/a Partner
400-300-200-100

KETTLEBELL CORE: 5:30p

KB SKILLS- CLEANS
5/s  ½ Kneeling Assisted Clean
10-15” Banded Hollow Hold
5/s  Dead Stop Clean
10-15” Banded Hollow Hold
5/s  Swing Snatch
(x10min)
—
FOR CONDITIONING
4/s  Swing Snatch
4/s MB Lateral Lunge
10 Scissor Kicks
3   Bear Attack/Retreat
(x10min)
—
4   Double KB Clean>Curtsy Lunge L/R
4/s Side Plank Complex
4   Halo L/R>Rev Lunge L/R
100m Run
(x10min)
—
FINISHER W/ A PARTNER
A:  150m Run
B:  3/s Oppo Toe Taps + 3/s H2H Swings
(x5min)

Thursday

PSC

First, for Structure.
2/s Heavy TGU
Rest 60”
100m Sprint/Walk Recover
Rest 60”
Complete ~4 Rounds in 20’
—
Then, For Conditioning
20m Sled Pull Thru
8 Wall Balls
1 Agility Ladder
60m Front Rack Carry
(x16’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 1 Pull Complex @ 50%
—
Then:
5 x 1 (1+2) Power Clean/Snatch + Clean/Snatch @ 60-80%
—
Then, for strength:
4 x 4 Overhead Squats @ 70-85%

MUSCLE: 5:30p

5×12 Sandbag Squats
4×4 Deadlifts
3×8/s Bulgarian Split Squat

SHRED: 6pm

First,
1 Broad Jump + 10 Waves (x3)
5/s Goblet Step-Through Lunges
5/s Rapid Spiderman Crunch
6 Plate GTOs
4 Power Burpees
200m Run
(x12′)
—
Second,
10 Rope Rainbows
6 Renegade Rows
8 DB Thrusters
7 V-Ups
4 Power Burpees
200m Run
(x12′)
—
Sprint Finisher:
w/a Partner
400-300-200-100

Friday

PSC

First, for Structure.
8 Pull Ups
5 Broad Jumps
50m Back Pedal – 50m Side Shuffle
Complete a round every 4’ for 16’
—
Then, For Conditioning
8 OH KBS
6 180 Jumps
8 Shoulder Taps
100m Run Every Other Round
(x10’)
—
Finisher:
3×12 Tricep Push Downs

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, 5’ AMRAP
20 Mountain Climbers
20 Straight Leg Bicycles
10/s Side Plank Knee Drives
–90” Rest–
Then, 2×7’ Circuits
6 Heavy RKB Swings
6 Push Ups
6/s Around the Worlds
6 Goblet Squat to Curtsy Lunge
100m Row Sprint
–2’ Rest–
Finisher
7:1 Burpees
100m Run

Saturday

PSC

Sunday

Yoga will be at 9am @CP
Open Gym/Phase 1 Testing 10a-12p @CP