Monday

PSC

First, for Structure.
8 Deadlifts OH Grip @ 60-75%
15 Horizontal Band Rows
Complete 1 set every 4′ for 16′
—
Then, for Conditioning.
w/ a Partner.
100 RKB Swings
100 Supine Rows
100 Spiderman Crunches
100 Goblet Squats
EOM – Coach’s Call Plyo
(20 Min. Cap)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, 5’ AMRAP
10 Plated Chest Press Jacks
10 Russian Twists
10 Glute Bridges
–60” Rest–
Then, 2×5’ (x2)  Circuits
A:
3/s DB Snatch
3/s Renegade Row
20 High Knees
100m Run
B:
6 RKB Swings
6 KB Squat Cleans
6 Lateral Hops
100m Run
–90” Rest–
Then, 5’ Finisher:
A: 100m Run
B: Max BW Squats
C: Max V-Ups

Tuesday

PSC

First, for Strength.
Hang Clean + Jerk
20” Reset
Hang Clean + Jerk
Complete 1 set every 4 min. for 16 min.
—
Then, for Conditioning.
6 Pull-Ups
6 MB Slam
6 Push-Up
8 KB Curl
4/s Plate Pull Through
200m Coach’s Call Out
(x18 Min)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

Partner Workout
3×8’ Circuits / 1’ Rest
A: 15 KB Squat Cleans
B: Max Around the Worlds
–100m Run–
A: 15 Double KB Swings
B: Max Push Ups
–100m Run–
A: 15 DB Thrusters
B: Max Plyo Skaters
–100m Run–

MUSCLE: 6p

3×9 Back Squats @65% RPE=6-8

3×9 Deadlift @65%  RPE=6-8

3×9/s Goblet KB Forward Lunge RPE=7-9

3×9/s Weighted Step Ups RPE=7-9

Wednesday

Restorative Yoga
8 pm – CP

PSC

Team Stations:
1 min work, 1 min rest/transition
1. Speed Ladder + 5 Chevrons
2. 5/s KB Archer Row + 5/s Hip Drops
3. 10 High Knees + 10 Lunge Jumps
4. 10 Speed Ham Curls + 5 DB Snatches
5. 80m Sprints
6. Max Plank
Perform 3 rounds for a total of 18’ on/18’ off @ High Intensity.
—
Then, to Finish.
Escalating Farmer Holds. Match rest with work
until you can no longer sustain.
30”/60”/90”/120”

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
3 x 3 Snatch Balance @ 30-50%
—
Then:
6 x 1 Snatch Complex (1 Snatch + 1 Hang Snatch + 2 OHS)
—
Then, for strength:
3 x 5 Front Squats @ 60-70%

SHRED: 12 pm

First, 8’ EMOM
7 Burpees
—
Then, 2×10’ Circuits
A:
12/s Low Plank Rope Waves*
8 180s
8 RKB Swings
8 ½ Kneelings Sword Snatch
Agility Ladder
150m Run
B:
6 Burpee Rope Slams
6 DB Thrusters
6 Spiderman Push-Ups
6 DB Sumo Squat + OH Press
Agility Ladder
150m Run

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 Bulgarian Split Squats
6 Ring Miyagis
10 Barbell Row
Complete 1 set every 5 min. for 20 min.
—
Then, for Conditioning.
In co-ed teams of 3. For time.
TASKS:
A) 1,500m Row (total)
B) 60 Burpees (total)
C) 400m Sprint Relay (1 each)
(20 min cap)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
3 x 3 Snatch Balance @ 30-50%%
—
Then:
6 x 1 Snatch Complex (1 Snatch + 1 Hang Snatch + 2 OHS)
—
Then, for strength:
3 x 5  Front Squats @ 60-70%

MUSCLE: 5:30p

First,
4 x 9 Barbell Bench Press RPE=6-8
4 x 9/s DB Leaning Row   RPE=6-8
—
Second,
3 x 9 Skull Crushers RPE=7-9
3 x 14 KB Curls RPE= 7-9
—
Last,
3 x 10 Ring Face Pulls RPE= 7-9

SHRED: 6pm

First, 8’ EMOM
7 Burpees
—
Then, 2×10’ Circuits
A:
12/s Low Plank Rope Waves*
8 180s
8 RKB Swings
8 ½ Kneelings Sword Snatch
Agility Ladder
150m Run
B:
6 Burpee Rope Slams
6 DB Thrusters
6 Spiderman Push-Ups
6 DB Sumo Squat + OH Press
Agility Ladder
150m Run

Friday

PSC

First, Heavy.
1 Heavy Sled Drag
12 Floor Crush Press
Complete 1 set every 5′ for 20′
—
Then, for Conditioning.
Rest 30” where x exists. Go max intensity where it doesn’t.
5 Hang Power Snatch
5 Heavy Renegade Row
5 MB Slams
x
20″ Erg or Bike Sprint
x
(x13 Min)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

Partner Workout
3×8’ Circuits / 1’ Rest
A: 15 KB Squat Cleans
B: Max Around the Worlds
–100m Run–
A: 15 Double KB Swings
B: Max Push Ups
–100m Run–
A: 15 DB Thrusters
B: Max Plyo Skaters
–100m Run–

Saturday

PSC

Sunday

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