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
Teams of 3
A: 200m Run
B: 10 Renegade Rows + 30 DB Flutter Kicks
C: 5 Goblet Squat Cleans + 10 Around the Worlds
(x15′)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

6×5’ AMRAP
A:
6 RKB Swings
3/s Curtsy Lunge
4/s Lateral KP Hops
100m Row
–1’ Rest–
B:
6 Plate Pull Throughs
6 Plate GTOs
8 Chest Press Plate Jacks
30 High Knees
–1’ Rest–
C:
5 DB Thrusters
4/s DB Russian Twists
3/s Renegade Rows
100m Run

Tuesday

PSC

For Structure.
5/s LM Rotational Clean and Press
5/s Pendulum Swings
5/s Lunge Jumps
(x15’)
—
Then, For PPB LT3
400m Run
Rest 3’
(x3)
*Record Total Time

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, for 5’
3/s Plyo Lunge Jumps
5/s Bicycle Crunch
5 Pushups
10 Mountain Climbers
—
Then, 10:1
Hollow Body LM Side Press
Weighted Sumo Squat Jumps
Side Plank Crunch (per side)
Burpee Wall Balls
Rotational KB Deadlifts
150m Run

MUSCLE: 6p

First,
6  Barbell Bench Press
8  Barbell Rows
(x4)
—
Second,
10/S Staggered Stance LM Press
10 Chin Ups
(x3)
—
Finish:
15  KB Curls
15  Side Raises
15  Skull Crushers
(x3)

Wednesday

Restorative Yoga
8 pm – CP

PSC

First. For Strength.
5 Jerks @ 60-80%
3/s 3” Eccentric Low Side Plank Hip Kisses
Every 4′ for 16′
(x4)
—
Then. For Conditioning.
As Fast As Possible
20 H2H Swings
200m Run
20 Goblet Reverse Lunges
200m Run
10 Burpees
200m Run
(x2)
(53#/35#)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 5 Clean/Snatch Deadlifts @ 40%
—
Then:
5 x 2 Pull + Clean/Snatch @ 70-85%
—
Then, for strength:
4 x 2 Overhead Squats @ 85-95%

SHRED: 12 pm

First, 8’ EMOM
3/s DB Snatch
5 Push Ups
—
Then, for 14’
2 MB Complex
6 Low to High Plank
6 H2H Swings
4 Renegade Rows + 4 Spidermen (x2)
Ladder Drill: Lateral High Knees
150m Run
—
Then, for 5’ w/ a Bud:
A: 100m Run
B: Max Plyo Lateral Burpees

KETTLEBELL CORE: 5:30p

15min EMOM
A:  4 Row L/R>Clean>Press L/R
B:  5/s Alt MB Slams
C:  4/s ½ TGU
—
FOR CONDITIONING
4/s Figure 8 Swings
8 Ab Roll Outs
4/s Windmills
4 Lateral Bench Jump Overs
(x10min)
—
4/s  Swing Cleans
8 Hollow Rocks
4/s Renegade Rows
100m Run
(x10min)
—
FINISHER W/ A PARTNER
A:  50 OH Plate Flutter Kicks
B:  1-Arm Farmer Hold
(x4)

Thursday

PSC

First, For Time:
Mile Run @CP
KOTH @PB
—
Then. For Structure
1 Rope Pull + Return Drag
Rest*
30″/s Unilateral Heavy Farmer Hold
Rest*
5  Sandbag Squats
Rest*
60m OH Plate Waiter Walk
Rest*
Flow Through without a target number of rounds, work dictates rest
(x20’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 5 Clean/Snatch Deadlifts @ 40%
—
Then:
5 x 2 Pull + Clean/Snatch @ 70-85%
—
Then, for strength:
4 x 2 Overhead Squats @ 85-95%

MUSCLE: 5:30p

5×15 Sandbag Squats
4×3 Deadlifts
3×7/s Bulgarian Split Squat

SHRED: 6pm

First, 8’ EMOM
3/s DB Snatch
5 Push Ups
—
Then, for 14’
2 MB Complex
6 Low to High Plank
6 H2H Swings
4 Renegade Rows + 4 Spidermen (x2)
Ladder Drill: Lateral High Knees
150m Run
—
Then, for 5’ w/ a Bud:
A: 100m Run
B: Max Plyo Lateral Burpees

Friday

PSC

First, for PPB: SE3
5’ Max Pull-ups
—
Rest 3-5 Minutes
—
Then, For Conditioning
2×6’ AMRAP
A:
5 Hang Power Cleans @50-60%
3 OTB Burpees
100m Run
—Rest 2’—
B:
8 OHKB Swings
5 Push-Ups
100m Run
—
Finisher
Max Hollow Hold/ Equal Rest
(x5)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 5’
3/s Plyo Lunge Jumps
5/s Bicycle Crunch
5 Pushups
10 Mountain Climbers
—
Then, 10:1
Hollow Body LM Side Press
Weighted Sumo Squat Jumps
Side Plank Crunch (per side)
Burpee Wall Balls
Rotational KB Deadlifts
150m Run

Saturday

PSC

Sunday
Community Workout 9am @PB

First,
5 Squat Jumps
4/s Hip Drops
3/s High Plank Pull Through
(x5′)
—
Then,
3 Rope Slams + 8 Waves (x2)
6/s Bicycle Crunches
5 Goblet Squats
4/s Split Stance Curl + Press
4 Burpees
150m Run
(x16′)
—
Finisher:
Teams of 3
A: 200m Run
B: Max Renegade Row
C: Max Russian Twists
(x7′)

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