MONDAY

PSC

Format: Densities

A & C: 2×12′
6 Sumo Deadlift
8 Supine Rows
1 MB Complex
100m E.O.R.

B: 1 x 8′
5 DB Snatch
15 Lateral Bar Hops
5 Pull-Ups
5 Ring Knees to Chest

SPECIALTY CLASSES

MUSCLE

First.
4+2+1 Deadlift Cluster @80% (10” Rest)
30” Hollow Ring Plank
(x4)
—
Then.
6 BB RDL @50%
20 Kneeling Band Crunches
(x3)
—
Last.
20” Iso DB Split Squat + 10 Split Squat (R+L)
10 Ab Rollouts
10/s SL BB Glute Bridge
(x3)

TUESDAY

PSC

Format: First, Then.

First, for 20 Min.
4/10 Front Squats
10 DB Incline Seal Rows
+ 10 Triceps Extension
—–
Then, for Time:
14-12-10-8
Burpees
300m Run

Performance:
First: 2 Front Squat + 10 DB Incline Seal Rows
Then:  “100 Swing Challenge”

SPECIALTY CLASSES

MUSCLE

First.
8 Bench Press @70-73%
12 Bent Over Wide DB Rows
(x4)
—
Then.
8 Neutral Grip DB Bench
Max Close Grip Push-Ups (adv: weighted)
8 Band Face Pull + Press
(x4)
—
Last.
20 OH Band Tricep Ext
20 UHgr DB Front Raise
(AMRAP)

FIT

For 20’
10 DB Fwd Lunge
10 Sprinter Crunches
10 KB Curl
8 Lateral Bench Hop
150m Row
—
Right Into… 
400m Run
—
8 MB Slams
8 Burpees
(x5)
—
300m Run
—
50 Plate Flutter Kicks
30 BW Squats
(x5)

WEDNESDAY

PSC

Format: 25+

First, for 25 Min.
4 KB Complex
400m Run
—
Focused Finisher:
35/s SA KB RDL

Performance:
Week 6 Mile Focus
800m Run For Time

SPECIALTY CLASSES

MUSCLE

First.
8 Wide Grip Pull-Ups
8 Tempo Plate Lateral Raises (1030)
6 Chin-Ups
6 BB Upright Rows
(x4)
—
Then.
12-10-8-6 (add weight every round)
Landmine Towel Row
Barbell Curls
Seated Rear Delt Fly
—
Last.
15 Straight Arm Band Pull-Down
15/s DB Concentration Curl
(x4)

THURSDAY

PSC

Format: RFG

For 30 Min.
5/8/10 Push Press
5/s DB Goblet Split Squat
(x2)
2 Sled Drags
80m Farmer Carry
50m Sprint/Jog

Performance:
First: 2 Push Press + 2 Push Jerks + 1 Split Jerk (x20min)
Then: 8 DB Clean & Press + 150m Run (x5)

SPECIALTY CLASSES

MUSCLE

First.
**With first 3 warm-up sets:
4 Max Height Jumps
6 Slow Straight Leg Deadbugs
8 Bent Over Band Rows
—
8 Back Squat @70-73%
12 Weighted SL V-Ups
(x4)
—
Then.
5/s Heavy DB Bulgarian SS
8 Sandbag Squats
10 Hollow Ring Body Saws
(x4)

FIT

In Teams of 3
A: 200m Run
B: 12 Suitcase Squat Clean+ Plank
C: 8 Goblet Curtsey Lunge+ 4 HP Pull Through
(x17’)
—
Complete AFAP
25 DB Thrusters
25 RKB Swings
100m Run
20 DB Thrusters
20 RKB Swings
200m Run
15 DB Thrusters
15 RKB Swings
300m Run

FRIDAY

PSC

Format: Intervals

Every 2 Min for 20
w/ a Partner
A:
8 Renegade Rows
8 DB Pull Through
8 DB Goblet Squat

B:
8 BB Rows
7 Hang Cleans
6 FR Reverse Lunge
—
Finish:
10 x 30″
A: Squat Jumps
B: 150m Sprint

SATURDAY

PSC: Crown Point 

2×14’ – 3’ Rest
5/5 KB Windmill
10 MB Squat Clean Toss
1/1 Ab Rockers
200m Run
—
5/5 SA OH Reverse Lunge
10 DB Power Cleans
15 Toes to Bar
5 Knee Pop Ups
—
Partner Finisher
4 Rounds
A: 150m Row + 6 OTR Burpees
B: KB FR Hold

PSC: Bay Park

First, For 16′
8 Pull-ups
16 Med Ball Push-Ups
4/s Turkish Get Ups
16 Bicep KB Curls
16 Kneeling KB Rotations
—
2′ Rest
—
Then, For 16′
32 Rope Waves
8 MB Slams
4/s DB Snatch
16 RKBS
8 Burpees
—
Last, In Teams of 4
Bike 200cal Race

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP