This Week
PROGRAMMING
2019 BLOCK 3 (“From Dusk ’til Dawn”) Cycle: 4/1 – 5/12
Monday – Back Squat
Tuesday – All Purpose
Wednesday – Clean & Jerk
Thursday – All Purpose
Friday – Muscle
Free Community Workouts this Saturday (5/4) at 9:00am at Crown Point and Ocean Beach!! Feel free to bring friends and family.
Monday
PSC
First. For Strength OR Muscle
5 Back Squats @ 60-80%
~OR~
8 Back Squats @60%
10 DB Bench
10 Russian Twists
Every 5’ for 20’ (x4)
—
Then. For Conditioning AFAP
w/a pal
A: 3 Hell Trots
B: Rest
(x6’)
—Rest 2’—
A: 6 Lateral Plate Burpees
B: Rest
(x6’)
Phase 1: Optional Squat Test
SPECIALTY CLASSES
PRIMAL
First. For 15’
8 Ring Dips
5 Consecutive Bench Jump
10 Sumo DB Row
60m SA OH KB Carry
150m Run
—
Then. 14-12-10-8-6
Ring Rows
Low Plank Mt Climbers
OH KB Swings
Glute Bridge Piston Press
100m Run
Tuesday
PSC
In a Team of 2 (Total Reps/distances)
Complete
2k Row
100 Bicep Curls
50 Pistol Squats
100 Rollouts
1k Run
100 Ring Dips
100 Plate Flutter Kicks
500m SB/MB Carry
SPECIALTY CLASSES
PRIMAL: 7 am, 6:30 pm
3×9’ Circuits w/ Partner
-90” Rest-
A: 3/s SA RDL Snatch
B: 200m Run
—
A: 8 Goblet Forward Lunge+ 8 Plank Taps
B: 200m Row
—
A: 6 Plate Pull Throughs+6 Lateral Hops
B: 5 Hell Trots
—
Then. For 7’
AMRAP
6/s Side Plank Hip Drops
6 Lunge Jumps
6 Leg Raise Toe Taps
MUSCLE: 4:30 pm, 6pm
First.
6 Bench Press @70-80%
(x3)
—
6+6 Bench Press Drop-Set @70+60%
(x2)
—
Then.
8 Seated BB Strict Press
(x3-4)
—
Last.
10 DB Bench
10 Band Face Pull Complex
6/s Staggered Push-Ups
(xAMRAP)
Wednesday
PSC
First. For Strength
3 Hang Clean and Jerk (w/reset)
12 Reverse Crunches
*Every 4’ for 20’ (x5)
—
Then. For Conditioning
5 DB Thrusters
80m Run
6 Pull Ups
80m Run
7 MB Slams
80m Run
(x13’)
Phase 1: Optional Squat and Rows Tests
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6 pm
First:
3×3 Tall Cleans @<50%
—
Main movement:
Full Clean 5×2 @ 80-90%
—
Then, for strength:
6×3 Barbell Strict Press
KETTLEBELL CORE: 5:30 pm
KB Skills
4/s ½ TGU
10/s Low Plank Mt Climbers
5/s Table Top Swings
(x10’)
—
15’ EMOM
A: 12 Rev Lunge Alt Waves
B: 10 Renegade Row+10 Spiderman
C: 6 KB Squats+6 Push Press
—
For 12’
5/s ½ Kneeling Windmills
10 Raises Leg Toe Taps
10 Side Step Swings
15 Rope Waves
80m Run
Thursday
PSC
3×12’ Circuits
A:
10 Push Ups
5 Jump Overs
10 V-Ups
8/5 Cal Bike
—
B:
8 Sandbag Squats
8 Renegade Rows
8 Lunge Jumps
60m KB FR Carry
—
C:
8 LM Rotational Lunge and Press
8 Plank Ups
8 Skaters
100m Run
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12 pm
First:
3×3 Tall Cleans @<50%
—
Main movement:
Full Clean 5×2 @ 80-90%
—
Then, for strength:
6×3 Barbell Strict Press
MUSCLE: 5:30 pm
First.
6 Front Squat @70-80%
(x3)
—
6+6 Front Squat Drop-Set @70+60%
(x2)
—
Then.
8 BB RDL
(x3-4)
—
Last.
25”/s Iso DB Bulgarian SS
-Directly Into-
8/s BB FR Forward Lunge
(x3)
PRIMAL: 5 pm
For 8’
5 Push Ups
6 Alt Leg V Ups
4 Knee Drive
—
For 20’
5 Chin Ups
10 Wall Balls
5/s Sprinter Crunch
5/s DB Snatch
10” AB Sprint
—
Finisher w/ a Partner
100m-200m-300m-400m Sprint Relay
(x2)
Friday
PSC
First. For Muscle.
10 BB Good Mornings
20”/s Ring Side Plank
5/s Tempo RDLs (3330)
5/s ½ Kneeling KB Halo
Work for 18’
—
Then For Conditioning
20-18-16-14-12-10 (Total Reps)
Staggered Stance RKBS
Ring Rows
Banded Hamstring Curls
TGU Sit-Ups
200m Run
SPECIALTY CLASSES
MUSCLE: 4:30 pm
First.
10 UH Grip BB Rows
12 Seated Band Rows
15 DB Curls (together)
(x4)
—
Then. With a Pal
10 BB Curls
20” Iso Hollow Chin-Up
(x4)
—
Last.
10 DB Front Raise
10 DB Side Raise
10 DB Rear Delt Raise
(xAMRAP)
Saturday
PSC Crown Point
First For 7’
10 Reverse Lunges
10 Sit Ups
10 Plate GTO
—
Then For 25’
10 Split Stance Curl & Press
10 V Ups
10 Ring Rows
10 Wall Balls
80m Farmers Walk
200m Run
PSC Ocean Beach
First, for 8’
7 Push-Ups
7 Squat Jumps
7 V-Ups
—
Then, for 15’
150m Row
8 Goblet Squats
8 Sprinter Crunches
8 DB Lunges
8 Supine Rows
150m Run
—
Then, for 7’
7 GTO’s
7 Plate Pull Through
7 Hollow Rocks
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