Monday

PSC

First. For Strength
3 Hang Power Snatch + 3 OHS
8 Hollow Rocks
Every 4’ For 16’ (x4)
—
Then, For Conditioning,
3 Hell Trots
10 Sprinter Crunches
5 Cal AB
30” Rest
8 RKB Swings
8/s Lateral Hops
100m Run (80%)
30” Rest
(x16’)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

10:1
Squatting Waves
Push-Up + Renegade Row L/R
Rotational MB Slams
Bear Crawl Pull Throughs
Reverse Lunge + Curl & Press
150m Run
—
Finisher, in Teams of 3:
3×20” Bike Sprint

Tuesday

PSC

For PPB Aerobic Power 4:
12 Clean and Jerk (95#/65#)
100m Run
(x3)
—
25-20-15 OH KBS (44#/26#)
14-10-5 Push-Ups
100m Run
(x3)
—
50 Goblet Squats (44#/26#)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

6×5′ AMRAPs
A:
6 DB Thrusters
6 Renegade Rows
6/s Mountain Climbers
100m Run
–1’ Rest–
B:
6 Goblet Curtsy Lunge
6 RKB Swings
6 KB Around the World
100m Row
–1’ Rest–
C.
6 Tuck Jumps
6 Pike Push-Ups
6 Sit Ups
20” Bike

(x2)

MUSCLE: 6p

4×5/s Barbell Lunges

3×10 Deadlifts

3×10 Heavy Goblet Squats

2×15 Seated Banded Ham Curls

Wednesday

PSC

First, for Strength.
5 Back Squats @75%
8 Seated DB Press
Every 4’ For 20’
(x5)
—
Then, for Conditioning: (Teams of 3)
A: 100m Run
B: Max MB Slams + Ham Curls
C: Max Push Ups + BW Squats
(x10’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First. For Technique
3 x 3 Hip Clean + Push Press @ 20-30%
—
Then:
4 x (2 + 2 + 2)
Clean + Front Squat + Jerk
—
Then, for strength:
3 x 5 Push Press @ 50-60%

SHRED: 12 pm

First, 8’ EMOM
6 Plate GTOs
4 Over the Plate Burpees
—
Then, for 13’
8 Lunge Jumps w/ DB Twist
8 Knees to Chest
8 KB Archer Rows
8 DB Snatch
8 Cal Bike
100m Run
—
Then, in Teams of 3:
A: 150m Run
B: Max Distance Row
C: Max Distance Bike
(x10’)

KETTLEBELL CORE: 5:30p

First, KB Skills
4/s ½ Rack Squat DL
6/s Table Top Pull Through
(x10′)
—
Then, 15’ EMOM
A:  6 Double KB Swing Clean & Jerk
B:  10”/s Table Top DB Hold
C:  20 Split Stance Rope Waves + 5 Slams
—
Last, For Conditioning
4 Halos + Rev Lunge
5 MB Slams + 10 Mt Climbers
4/s KB Pass Through
10 Tuck Ups
2 Broad Jumps
100m Run
(x15′)

Thursday

PSC

First, for Structure.
1 Heavy Rope Pull + Heavy Return Drag
Complete 1 set every 5 min. for 20 min.
(x4)
—
Then, for Conditioning. w/a Pal You-Me Pace
100m Run
10 Burpees
200m Run
20 Goblet Curtsy Lunges
300m Run
30 Hollow Rocks
400m Run
40 Renegade Rows
**Run 500m Together**
(20’ Cap)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First. For Technique
3 x 3 Hip Clean + Push Press @ 20-30%
—
Then:
4 x (2 + 2 + 2)
Clean + Front Squat + Jerk
—
Then, for strength:
3 x 5 Push Press @ 50-60%

MUSCLE: 5:30p

First,
4×5 Barbell Strict Press RPE=7-9
4×8 Pull-Ups  RPE=7-9
—
Second,
3×10 LM Kneeling Press RPE=7-9
3×10/s DB leaning Row  RPE= 7-9
—
Last,
12 DB Side Raises
30” rest
12 Barbell Curls
30” Rest
12 DB Supine Tricep Extension
30” Rest
(x3)

SHRED: 6pm

First, 8’ EMOM
6 Plate GTOs
4 Over the Plate Burpees
—
Then, for 13’
8 Lunge Jumps w/ DB Twist
8 Knees to Chest
8 KB Archer Rows
8 DB Snatch
8 Cal Bike
100m Run
—
Then, in Teams of 3:
A: 150m Run
B: Max Distance Row
C: Max Distance Bike
(x10′)

Friday

PSC

For PPB Lactate Threshold 2
10’ Heats
25 RKB Swings (53#/35#)
10 Push Ups
400m Row
*Rest the remaining time until your heat is back up*
(x3)
Record Total Time

SPECIALTY CLASSES

SHRED: 6a, 12 pm

6×5′ AMRAPs
A:
6 DB Thrusters
6 Renegade Rows
6/s Mountain Climbers
100m Run
–1’ Rest–
B:
6 Goblet Curtsy Lunge
6 RKB Swings
6 KB Around the World
100m Row
–1’ Rest–
C.
6 Tuck Jumps
6 Pike Push-Ups
6 Sit Ups
20” Bike

Saturday

PSC Crown Point

Sunday

Free Community Workout @ PB and OB 9am

First.
6 BW Lunges
6 Shoulder Taps
6 Lateral Hops
6 Push-ups
(x6′)
—
Then.
5 Goblet Squat + Curl
4 Lunge Jumps
3 MB Slams
2 Burpees
100m Run
(x10′)
—
Then. In Teams of 3
A: 300m “Sprint”
B: Max Low Plank + BW Squats
C: Max Farmer Hold + BW Side Lunges
(x10′)

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