This Week 

6-WEEK NUTRITION REVIVAL

Now open for enrollment until Wednesday. All members receive their free guided six week assignments and tracking logs, access to our NUTRITION coaching staff, and access to weekly Thursday night meetings (6pm at Crown Point).

Enroll here.

SUNDAY SCHEDULE

The 6-Week Nutrition Revival will meet 10am at Crown Point for the initial preparatory kick-off.

Open Gym will be at Pacific Beach.

PROGRAMMING

2019 BLOCK 2 (“Ride The Lightning”) Cycle: 2/18 – 3/31

Monday All Purpose
Tuesday – Jerks
Wednesday – All Purpose
Thursday – Front Squat
Friday – Muscle

Monday

THUR: Strongman Why

PSC

First.
800m Sprint
Track

Recover 10’ (stretch/bike/walk)

The. For 8 Rounds
5 Hang Power Cleans @60-70%
6 Lateral Bar Hops
7 Sandbag Squats
8 Cal Row

SPECIALTY CLASSES

PRIMAL:

First, For 7′
6 Side Lunge
8 Bicycle Crunches
5 Push Ups

Then, In Teams of 3
A: 200m Run
B: 10 RKB Swings + 10 Plank KB Taps
C: 5/s DB Snatch
(x15’)

Last, With Your Team
150 Cal AB
*10 cal at a time*

 

Tuesday

PSC

First. For Strength
Push or Split Jerk
Take 25’ to find a 3RM
Or
Every 4’ 3 @85%

Then. For Personal Progress Benchmark
Aerobic Power 2
10:1
Burpees
100m Run
*Track Time*

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

3×5′ Circuits
Complete Twice
-90″ Rest-
A:
5 Ring Dips + 5 Ring Rows (Push Ups as Needed)
6 Squat Jumps
100m Row

B:
10 Goblet Squats
10 Spiderman Crunches
8 Cal Bike

C:
3/s Humblers
100m Run

MUSCLE: 4:30p, 6p

First.
Deadlift:
5×50%, 3×60%, 2×70%, 1×75%
Max @80%

Then.
5 Three-Position Deadlift
(x3)

Last.
6/s Tempo DB Step-Up (41×1)
(x4)

 

Wednesday

Saturday 12.30.18

PSC

First. In a 10’ EMOM
8 RKBS
8 Lunge Jumps

Then. For Conditioning
Max Push Ups + Rope Pull AFAP
Reverse Return Drag
10 Renegade Rows
30 Plate Flutter Kicks
200m Run
(x20’)

 

Phase 1: Optional Squat Test
Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First
Technique focus: Putting it all together
3×5 Snatch Balance

Main Movement
Work up to 1RM or 3RM Snatch
Then drop 10-15% for sets of 2.

Then, for Strength
Work up to 1RM or 3RM Overhead Squat

KETTLEBELL CORE: 5:30p

KB Skills for 10’
6 Double KB Jerks
8 AB Roll Outs
10 Pause Spiderman Crunches

15’ EMOM
A: 10 Alt Waves w/ Burpee (x3)
B: 20”/s Side Plank
C: 4 Double KB Swing Clean+4 Squats

For 10’ w/ a Partner
A: 20 Plate Flutter Kicks+8 Russian Twists+4 Plank Sits
B: 150m Run

 

Thursday

PSC

First. For Strength
Front Squat
Take 30’ to find a 3RM
Or
Every 4’ 3@75-85%

Then. For Conditioning
5/s DB Snatch
10 Shoulder Taps
10/5 Chin Ups
5 Bench Jump Overs
10/5 Cal Bike Sprint
(x12’)

 

Phase 1: Squat Test
Phase 1: Optional Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First
Technique focus: Putting it all together
3×5 Snatch Balance

Main Movement
Work up to 1RM or 3RM Snatch
Then drop 10-15% for sets of 2.

Then, for Strength
Work up to 1RM or 3RM Overhead Squat

MUSCLE: 5:30p

First.
8 Close Grip Bench @75,70,65%
(x3)

Then.
4+4 Strict + Push Press (FTF)
6 Tempo Pull-Ups (3030)
(x4)

Last.
8 Tempo DB Bench (3030)
6 1½ Chin-Ups
(xAMRAP)

PRIMAL: 6pm

Complete AFAP
300m Sprint

12-10-8-6-4
KB Suitcase DL
Wall Balls
Renegade Rows
V Ups
100m Row

10 Burpees
200m Run
(x3)

800m Run

 

Friday

PSC

First. For Muscle.
5/s Fwd. Lunges
10 Seal Rows
*Work for 18’*

Then. For Conditioning
5/s Gob Curtsy Lunge to Lateral Step Up
10 Ring Rows
12 DB Suitcase Squats
10 Piston Bent Over Row
10 Russian Twists
150m Row
(x20’)

 

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 6a

3×5′ Circuits
Complete Twice
-90″ Rest-
A:
5 Ring Dips + 5 Ring Rows (Push Ups as Needed)
3 Broad Jumps
100m Row

B:
10 Goblet Squats
10 Spiderman Crunches
8cal AB

C:
3/s Humblers
100m Run

MUSCLE: 4:30p

A:
10/s Alternating DB Curls
10 DB Skull Crushers
(x5)

B:
15 Seated Plate Front Raises
10/s Alternating Iso Side Raise
(x4)

C:
20 DB Shrugs
20 BB Curls
15-20 Close Grip Push-Ups
(x4)

 

SaturdayMON: PPBs are Pass Fail for a Reason

PSC Crown Point

4×7’ Deck of Cards Density Circuits
A- 10 Push-Ups
2- 200m Run
3- 20 BW Squats
4- 30 Sit-Ups
5- 100m Side Shuffle
6- 20 Mountain Climbers
7- 10 Chin-Ups

8- 300m Run
9- 10 Renegade Rows
10- 20 V-Ups
J- 20 Skaters
Q- 100m Row Sprint
K- 20 RKB Swings

 

PSC Ocean Beach

First. 12’ EMOM
A: 8 Burpees
B: 12 OH KB Swings

Then. For 16’
10 Max Distance Skaters
10 Push-Ups
8 Goblet Squat Cleans
8 Heavy Renegade Rows
200m Run

Last. For 7’
Coach’s Choice Abs

 

 

Sunday

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

(Visited 2,329 times, 1 visits today)