Monday

PSC

First,
5/s Windmillls
5 Broad Jumps
Complete 1 set every 4 min. for 12 min.
—
Then, for PPB.
Aerobic Capacity 2
50 Push-Ups
50 BW Squats
50/30 Pull-Ups
50 BW Squats
50 V-Ups
50 BW Squats
50 OH KB Swings (44##/26#)
50 BW Squats
50 Sit-Ups
50 Burpees
800m Run
In a 30 minute cap.

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, 6’ EMOM
5 DB Thrusters
4/s Renegade Rows
—
Then, for 16’
3/s Squatted LM Shoulder to Shoulder Press
6 Suitcase DL + RDL Combo
6 Spiderman Push Ups
6/s H2H Swings
40m Side Shuffle
150m Run
—
Then, w/ a Bud (Total Reps)
100 Chevrons
100 Plyo Skaters
100 Flutter Kicks

Tuesday

PSC

First, for Strength.
2 Hang Power Clean + 2 Jerks
Complete 1 set every 4 minutes
for 20 minutes.
—
Then, for Conditioning.
A/B/C Rope Rotation
A: 20 Waves + 5 Slams (x3)
B: 20 Seated Russian Twist Slams
C: 10 Hollow Rock Press
100m Row
100m Run
(x12 Min)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

Deck of Cards
A: 8/6 Chin-Ups
2: 10 Burpees
3: 5/s Curtsy Lunge
4: 8 DB Thrusters
5: 300m Row
6: 5 Hell Trots
7: 20 Straight Legged Bicycles
8: 8 Heavy RKB Swings
9: 15 Power Jumps
10: 500m Run
J: 6 MB Slams + 6 Toe Taps (x2)
Q: 10 Low to High Plank
K: 20 Burpees
Joker: Bridge Run or 1,000m Run (PB)

MUSCLE: 6p

3×10 Back Squats @65% RPE=6-8

3×10 Deadlift @65%  RPE=6-8

3×10/s Goblet KB Forward Lunge RPE=7-9

3×5/s Weighted Step Ups RPE=7-9

Wednesday

Restorative Yoga
8 pm – CP

PSC

First, for Structure.
10 Ring Dips
10 Sandbag Squats
Complete 3 sets in 12 min.
—
Then, for PPB
Aerobic Power 2:
30/15 Pull-Ups
100m Run
30 Goblet Squat Cleans (44#/26#)
100m Run
30 H2H Swings (44#/26#)
100m Run
30 Goblet Reverse Lunge (44#/26#)
100m Run
(x1)
Then,
1 Mile Run/KOTH

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
3 x 3 Snatch Balance @ 20-30%
—
Then:
12′ E.M.O.M.
2 Snatch @ 60%
—
Then, for strength:
3 x 7 Front Squats @ 50-60%

SHRED: 12 pm

3×8’ Circuits / 90” Rest
8/s Lateral Rope Waves
8 OH Reverse Lunges
8 Lateral Hops
8 KB Squat + Curl
8 Calorie Row
100m Run
—
Finisher:
3x200m Sprints w/a Partner

KETTLEBELL CORE: 5:30p

Skills: Clean and Jerk
4  Double KB Clean + 4 Jerks
6  Ab Roll Outs
Rest 45″
(x10′)
—
FOR CONDITIONING
4/s  Side Taps
5     MB Slams
4/s  High Pulls
10   High Knees + Half Burpee (x3)
(x10′)
—
4/s  Figure 8 + Curtsy Lunge
8     V Ups/Tuck Ups
4/s  Bear Stance Rows
100m Run
(x10′)
—
FINISHER W/ A PARTNER
A:  150m Run
B: 5 RKB Swings + 5 Goblet Curls
(x5′)

Thursday

PSC

First, for Strength.
5/s Front Rack Reverse Lunges @ 60%
10 Ring Face Pulls
6/s Alt. KB Row
Complete 1 set every 5 min. for 20 min.
—
Then, for Recovery.
300m Row @ 70%
Rest 3’
(x4)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
3 x 3 Snatch Balance @ 20-30%
—
Then:
12′ E.M.O.M.
2 Snatch @ 60%
—
Then, for strength:
3 x 7 Front Squats @ 50-60%

MUSCLE: 5:30p

First,
4 x 10 Barbell Bench Press RPE=6-8
4 x 10/S DB Leaning Row   RPE=6-8
—
Second,
3 x 10 Skull Crushers RPE=7-9
3 x 15 KB Curls RPE= 7-9
—
Last,
3 x 15 Side Raises RPE= 7-9

SHRED: 6pm

3×8’ Circuits / 90” Rest
8/s Lateral Rope Waves
8 OH Reverse Lunges
8 Lateral Hops
8 KB Squat + Curl
8 Calorie Row
100m Run
—
Finisher:
3x200m Sprints w/a Partner

Friday

PSC

First, for Structure.
1 Kickstand Rope Pull (No Drag)
15 Seated Ham Curls
6 Ab Rollouts
Complete 4 Rounds in 20 Min.
—
Then, for PPB.
Strength Endurance 1: 5′ Goblet Squats
(62#/44#)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

Deck of Cards
A: 8/6 Chin-Ups
2: 10 Burpees
3: 5/s Curtsy Lunge
4: 8 DB Thrusters
5: 300m Row
6: 5 Hell Trots
7: 20 Straight Legged Bicycles
8: 8 Heavy RKB Swings
9: 15 Power Jumps
10: 500m Run
J: 6 MB Slams + 6 Toe Taps (x2)
Q: 10 Low to High Plank
K: 20 Burpees
Joker: Bridge Run or 1,000m Run (PB)

Saturday

PSC

Sunday

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