Monday

PSC

First, for PPB.
Aerobic Capacity 2
50 Push-Ups
50 BW Squats
50 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
(40 Min. Cap)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

3 x 6:1 Descending Reps.
A: LM OH Squat Press + V-Ups
400m Run
—
B: DB Snatch + Renegade Rows (double reps)
400m Row
—
C: H2H Swings + Goblet Squat Cleans
20 Burpees
—
D: Curtsy Lungs + MB Slams
15 Cal Bike
—
Then, Finisher:
Minute Low Plank (x4)

Tuesday

PSC

First, for Strength.
Find Your Hang Clean and Jerk Max in 25 minutes.
—
Then, for Conditioning.
20 Rope Waves / 20 Russian Twist Slams
20″ Bike
20 Mountain Climbers / Plyo Skaters
20″ Row
(x11 Min)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

5×5’ Density Circuits
ODD
6 Heavy RKB Swings
6 Wall Balls
6 V-Ups
6 Humblers
100m Run
—
EVEN
6 Lateral Burpee Box Jumps
6 Goblet Squat Cleans
6 DB Snatch
6 Push Ups
100m Run
—
Finisher:
Bridge Run or KOTH

MUSCLE: 6p

3×7 Back Squats @70% RPE=6-8

3×7 Deadlift @70%  RPE=6-8

3×7/s Goblet KB Forward Lunge RPE=7-9

3×7/s Weighted Step Ups RPE=7-9

Wednesday

PSC

First, for Structure.
10 UH Grip BB Rows
5/s Pistol Progressions
Complete 4 Sets in 15 Minutes.
—
Then, for PPB.
Aerobic Power 1:
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)
—
1 Mile Run/KOTH

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up: 5 min EMOM
2 Snatch Balance @ 30-50%
—
Then:
10 minutes to work up to a heavy single Snatch.
Drop 15% for 3 x 2.
—
Then, for strength:
Front Squat AMRAP @ 75%

SHRED: 12 pm

2×12’ Circuits
A.
6 Lunging Rope Waves
6 Rotational DLs
6 Renegade Row + Spiderman Crunch
6 Split Stance Twisted Press*
30 High Knee Sprint
150m Run
B.
8 Rope Jacks
8 Goblet Squat to Reverse Lunge
8 High Plank Reach Throughs
8 1-Arm DB Thrusters (4/s)
8 Plyo Lunge Jumps
150m Row
—
5 Mins Abs
30 Flutter Kick
5/s Hips Drops
20” Plank

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.
5/s Heavy DB Step-Ups
10 Ring Face Pulls
6/s Alt. KB Row
Complete 1 set every 5 min. for 20 min.
—
Then, for Conditioning.
25-20-15-10
Renegade Row
Hollow Rocks
Sandbag Lap and Stand (6 Each Round)
10 Calorie Bike @ 60%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up: 5 min EMOM
2 Snatch Balance @ 30-50%
—
Then:
10 minutes to work up to a heavy single Snatch.
Drop 15% for 3 x 2.
—
Then, for strength:
Front Squat AMRAP @ 75%

MUSCLE: 5:30p

First,
4×7 Barbell Bench Press RPE=6-8
4×7/s DB Leaning Row   RPE=6-8
—
Second,
3×10 Chin-ups RPE=7-9
3×10 Ring Dips   RPE= 7-9
—
Last,
3×12 KB Curls RPE= 7-9

SHRED: 6pm

2×12’ Circuits
A.
6 Lunging Rope Waves
6 Rotational DLs
6 Renegade Row + Spiderman Crunch
6 Split Stance Twisted Press*
30 High Knee Sprint
150m Run
B.
8 Rope Jacks
8 Goblet Squat to Reverse Lunge
8 High Plank Reach Throughs
8 1-Arm DB Thrusters (4/s)
8 Plyo Lunge Jumps
150m Row
—
5 Mins Abs
30 Flutter Kick
5/s Hips Drops
20” Plank

Friday

PSC

First, for Structure.
10 DB Bench Press
80m Farmer Walk
Complete 4 sets in 18 minutes.
—
Then, for PPB.
SE 1: 5′ Goblet Squats (62#/44#)
Heats of 3

SPECIALTY CLASSES

SHRED: 6a, 12 pm

5×5’ Density Circuits
ODD
6 Heavy RKB Swings
6 Wall Balls
6 V-Ups
6 Humblers
100m Run
—
EVEN
6 Lateral Burpee Box Jumps
6 Goblet Squat Cleans
6 DB Snatch
6 Push Ups
100m Run
—
Finisher:
Bridge Run or KOTH

Saturday

PSC

Sunday

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