This Week 

PROGRAMMING

2019 BLOCK 3 (“From Dusk ’til Dawn”) Cycle: 4/1 – 5/12

Monday Back Squat
Tuesday – All Purpose
Wednesday – Clean & Jerk
ThursdayAll Purpose
Friday – Muscle

Monday

Become More Films, ep 8 - Jon Kropp

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80%
~OR~
10 Back Squats @60%
10 Alt Chest Fly
10 Oblique Pendulum Swings
Every 5’ for 20’ (x4)

Then. For Conditioning AFAP
300m Sprint

3/s FR Rev Lunge
6 BB Push Ups
6 Burpees
(x8)

300m Sprint

Phase 1: Optional Squat Test

SPECIALTY CLASSES

PRIMAL

Complete 9:1, Then 6:1
A:
KB Alt Sumo Row
DB Squat Clean
Then, 200m Run

B:
Bulgarian SS & Press
V Ups
Then, 200m Run

C:
MB Rev Lunge Slams
Spiderman Push Up
Then, 200m Run

 

Tuesday

FRI: Embrace SuckingPSC

First. 15’ EMOM
1. 5 Pull-Ups + 6 Lunge Jumps
2. 12 MB Slams
3. 12 Sprinter Crunches + Agility Ladder

Then. For Conditioning
“Biathlon” For Time
800m Row
800m Run

Phase 1: Optional Row Test

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

In Teams of 3
A: 200m Row/Run
B: DB Rev. Lunge+ Side Raise
C: 10 KB Squat Cleans+10 KB Around the World
(x18’)

Complete 2xAFAP
-30 Reps of Each- (BUAN)
DB Snatch
Sprinter Crunch
Shoulder/Knee Tap Complex
DB Lunge Jumps
400m Run

MUSCLE: 4:30 pm, 6pm

.First.
10-8-8-6-6
Tempo (30×1) Bench Press @60+%
(x5)

Then.
8/s SA BB (or) DB Strict Press
12 Seated Rear Delt Raises
(x3-4)

Last.
10 Close Grip LM Incline Press
20 Band Upright Rows
(xAMRAP)

 

Wednesday

PSC

First. For Strength
3 Hang Clean and Jerk (w/reset)
12/s Banded Pallof Press
*Every 4’ for 20’ (x5)

Then. For Conditioning
5/s KB Clean and Jerks
8 RDL Power Jumps
8 DB Pull Through
100m Row Sprint
(x13’)

 

Phase 1: Optional Squat and Rows Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First
Classroom: Review of the 2nd pull of the clean.
(Option to do Snatches instead)
3×1 3-Position Cleans @30%

Main Movement
2 x (1+1) Low Hang Clean + High Hang Clean @60-80%
(x4-5)

Then, For Strength
4×5 Barbell Strict Press

KETTLEBELL CORE: 5:30 pm

KB Skills
2/s KB TGU
8/s Banded Rotations
(x10’)

15’ EMOM
A: 10/s SA Rope Wave+10 Waves
B: 10 Heavy Renegade Rows+10 Tuck Ups
C: 5/s KB Offset Lunge

2×4’ Circuits
-60” Rest-
8 Cross Climbers
6 Hollow Rocks
6/s Side Plank Hip Drops

 

Thursday

MON: March Podcast

PSC

First. 20’ Time Cap
4 Box Jumps
80m Farmer Carry
100m Sprint (walk return)
(x5 Rds)

Then. For Conditioning
5 Sandbag Squats + Max Perimeter Carry
30 Plate Flutter Kicks
8 Ring Dips
8 Pistols
8 Cal Bike
(x16’)

 

Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12 pm

First
Classroom: Review of the 2nd pull of the clean.
(Option to do Snatches instead)
3×1 3-Position Cleans @30%

Main Movement
2 x (1+1) Low Hang Clean + High Hang Clean @60-80%
(x4-5)

Then, For Strength
4×5 Barbell Strict Press

MUSCLE: 5:30 pm

First.
10-8-8-6-6
Tempo (30×1) Front Squat @60+%
(x5)

Then.
8 Elevated BB Glute Bridges
(x3)

Last.
60” Weighted Wall Sit
30” Max Goblet Squat
(x3)

PRIMAL: 5 pm

Complete AFAP
400m Sprint

14-12-10-8-6
SA KB DL (total)
DB Curtsy Lunge+ Press (total)
Wall Balls
Ring Row
7 Cal AB

500m Run

BUAN
120 BW Squats
120 V-Ups

 

Friday

PSC

For Muscle
45’ Cap to Complete w/a Pal
Complex 1:
10 BB RDLs + 10 BB Rows
(x4)
Then, 300m Run
Complex 2:
10 Close Grip Floor Press + 10 BB Rollouts
(x4)
Then, 300m Run
Complex 3:
10 High Pulls + 10 BB Hip Thrusters
(x4)
Then, 300m Run
Then. Stay w/ your Pal and alternate
10:1 Bicep Curls
10:1 Banded Pull Through

 

SPECIALTY CLASSES

PRIMAL: 6 am

In Teams of 3
A: 200m Row/Run
B: DB Rev. Lunge+ Side Raise
C: 10 KB Squat Cleans+10 KB Around the World
(x18’)

Complete 2xAFAP
-30 Reps of Each- (BUAN)
DB Snatch
Sprinter Crunch
Shoulder/Knee Tap Complex
DB Lunge Jumps
400m Run

MUSCLE: 4:30 pm

First.
10 DB Curls
10 UH Grip DB Front Raises
10 DB Curls
10 UH Grip DB Front Raises
(x3)

Then.
10 Tempo DB Hammer Curl & Press (30×1)
10 Tempo BB Close Grip Floor Press (30×1)
(x4)

Last.
10 BB Skull Crushers
MAX Close Grip Push-Ups
(xAMRAP)

 

Saturday

PSC Crown Point

First, for 6 minutes.
5 plate GTO
5 OH plate lunges
5 plate hops

Then, with a partner for 30 minutes.
You go, I go format
A) 10 Wall Balls
B) 10/s Walking Lunges
(x2)
Then, 300m Run Together

A) 10 RKBS + 10 Lateral Hops
B) 10 Reverse Lunges
(x2)
Then, 300m Run Together

A) 8/4 Cal Bike
B) 5 Burpees
(x2)
Then, 300m Run Together

A) 4 Hell Trots
B) 6 Devils Press
(x2)
Then, 300m Run Together

PSC Ocean Beach

In Teams of 3
1 Working, 2 Resting
800m Run Together
150 Plate GTO
150 Lateral Plate Burpees

500m Run Together
150 KB Swings
150 Lateral Lunges

200m Run Together
150 Russian Twists
150 Plate Flutter Kicks

 

Sunday

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

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