Monday

PSC

First, for Strength.
6 Double KB Front Squats
10 DB Side Raises
5 Box Jumps
Complete 4 Sets in 20 Minutes.
—
Then, for Conditioning.
5 Deadlifts @ 135#/95#
8/5 Push-Ups
5 Pull-Ups
Triathlon Medley
(x12′)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 5’
10 High Knees
5 Push Ups
10 Heisman
5 V-Ups
—
Then,
12-10-8-6-4-2
Calorie AB
MB Crush Squats
Plank Skier Hops
Bench Curtsy Lunge
KB Skier Swings
100m Run

Tuesday

PSC

First, for Strength.
Hang Clean + Jerk
20” Reset
Hang Clean + Jerk
Complete 1 set every 4 min. for 16 min.
—
Then, w/ a Partner.
A: 150m Run
B: Rotating Core Movement
Plank
Hip Drops
Floor Wipers
Hollow Hold
(x12 Min)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

In Teams of 3: 3×8’ Circuits
1:
A: 10 Calorie Row
B: 6 Plank Opposite Toe Taps + 6 Hollow Rocks
C: 6 DB Push Press + 6 DB Reverse Lunge
–2’ Rest—
2:
A: 15 Burpees
B: 6 Russian Twists + 6 High Plank Pull Throughs
C: 6 Goblet Squats + 6 Goblet Curls
–2’ Rest—
3:
A: 200m Run
B: 6 Renegade Row + 6 DB Floor Press
C: 6 Rotational KB DLs + 6 Hop overs
Rotating off of A. Each tier is 8 minutes.
—
Then,
5x100m Sprints

MUSCLE: 6p

3×8 Back Squats @65% RPE=6-8

3×8 Deadlift @65%  RPE=6-8

3×8/s Goblet KB Forward Lunge RPE=7-9

3×8/s Weighted Step Ups RPE=7-9

Wednesday

Restorative Yoga
8 pm – CP

PSC

First, for Conditioning.
3 x 6:1 Descending Reps.
A:
Heavy BB Rows + Wall Balls
300m Run
—
B:
Hell Trots + Floor Press (double reps)
400m Row
—
C:
Double KB Swings + Burpees
20 Calorie Bike
—
To Finish:
12 Ham Curls
Barbell 21
(x3)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
3 x 3 Snatch Balance @ 40-60%
—
Then:
Hang Snatch Pyramid:
50×3
60×2
70×2
80×1
90×1
(2 min rest between reps)
—
Then, for strength:
3 x 3 Front Squats @ 75-85%

SHRED: 12 pm

Tabata Clock Intervals. 3×20”/10 – 3 Rounds
Plate GTOs
Straight Leg Bicycle Crunches
RKB Swings
Hill Jumps
Chevrons
—
Then, 5’ AMRAP
5 DB Thrusters
3 Burpees
100m Run

KETTLEBELL CORE: 5:30p

KB SKILLS
4/s Swing Clean>Jerk
4/s Windmills
8 Hollow Rocks/Hold
(x10′)
—
15’ EMOM
A:  6 Double KB Swing Clean+Jerk
B:  12/s Rope Slams
C:  10 MB Slam + ½ Burpee
—
For Conditioning,
5/s Half Kneeling Swings
5/s MB Squeeze Rev Lunge
6/s Teapots
20m Bear Crawls
4    Broad Jumps
100m Run
(x15)

Thursday

PSC

First, for Strength.
3/s Step Through BB Lunges
8 Sumo KB Rows
20″/s High Side Plank
Complete 1 set every 5 min. for 20 min.
—
Then, for Conditioning.
6 Push Press
60 OH Plate Flutter Kicks
10 Ring Rows
80m Farmer Walk
(x15 Min)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
3 x 3 Snatch Balance @ 40-60%
—
Then:
Hang Snatch Pyramid:
50×3
60×2
70×2
80×1
90×1
(2 min rest between reps)
—
Then, for strength:
3 x 3 Front Squats @ 75-85%

MUSCLE: 5:30p

First,
4×8 Barbell Bench Press RPE=6-8
4×8/s DB Leaning Row   RPE=6-8
—
Second,
3×10 DB Flys RPE=7-9
3×13 Barbell Curls   RPE= 7-9
—
Last,
3×12 DB Side Raises RPE= 7-9

SHRED: 6pm

Tabata Clock Intervals. 3×20”/10 – 3 Rounds
Plate GTOs
Straight Leg Bicycle Crunches
RKB Swings
Hill Jumps
Chevrons
—
Then, 5’ AMRAP
5 DB Thrusters
3 Burpees
100m Run

Friday

PSC

First, for Structure.
Complete 5 Heavy Rope Pulls and Return Drags in 25 Minutes.
—
Then, in Groups of 4.
A: 30″ Bike Sprint
B – D: Rest
(x14 Min)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

In Teams of 3: 3×8’ Circuits
1:
A: 10 Calorie Row
B: 6 Plank Opposite Toe Taps + 6 Hollow Rocks
C: 6 DB Push Press + 6 DB Reverse Lunge
–2’ Rest—
2:
A: 15 Burpees
B: 6 Russian Twists + 6 High Plank Pull Throughs
C: 6 Goblet Squats + 6 Goblet Curls
–2’ Rest—
3:
A: 200m Run
B: 6 Renegade Row + 6 DB Floor Press
C: 6 Rotational KB DLs + 6 Hop overs
Rotating off of A. Each tier is 8 minutes.
—
Then,
5x100m Sprints

Saturday

PSC

Sunday

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