Monday

PSC

First. For Strength
1+1
Power Snatch + Low Hang Snatch
Rest 20”
1+1
Power Snatch + Low Hang Snatch
5 American Sit-Ups
Every 4’ For 16’ (x4)
—
Then, For Conditioning
Pay-to-Play
1: 50 BW Squats + 50 Shoulder Taps (10+10)
2: 40 Goblet Lunges + 40 Plank Toe Taps (10+10)
3: 50 RKBS + 30/15 Push -Ups (25+15)
4: 60 Renegade Rows + 60 DB Lateral Hops (6+6)
5: 30 DB Thrusters + 30 Burpees (5+5)
**If you Lose in round “x” you run “x” distance:
1/2- 1 Mile
3/4 – 800m
5 – 500m
If you make it through the 5th interval- no run.

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 8’
4 BW Squats
5/s Hips Drops
6 Push-Ups
7 Cannonballs
—
Then, for 13’
6 KB Upright Row w/ Tuck Jump
6/s Plank Skier Hops
6 KB Reverse Lunges
6 Hollow Rocks
150m Row
100m Run
—
Then, 5’ AMRAP
5 DB Thrusters
6 Renegade Row
100m Run

Tuesday

PSC

First. For Structure
50m SandBag Carry
6 3131 Tempo Rear Delt Raises
*Every 4’ for 16’*
—
Then. For Conditioning
6 Pull-Ups
3/s DB Cossack Squat
10 High Plank Kickouts
50m Front Rack Carry
200m Run
(x15’)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

2×13’ Density Circuits
A:
4/s Alternating 1-Arm Squat Press
4/s Straight Leg Bicycles
8 Suitcase DLs
4/s Rotational MB Slams
150 Run/Row Rotation
–2” Rest–
B:
4/s LM Rotation Side Lunge
4/s Heavy Russian Twists
8 RKB Swings
4/s Humblers
150 Run/Row Rotation
—
Then, w/ a Bud for 6’
A: 4/s Burpee Muscle Snatch
B: Rest

MUSCLE: 6p

First
4×3+3 Strict + Push Press
4×8 Eccentric Chin-Ups (or) 32 total
—
Second
3×8 Eccentric DB Bench (3s ↓)
3×8 Ring Y-Raise
—
Third,
10 DB Curl & Press
15 Band Tricep Push Down
20 Plate Lateral Raise
*AMRAP under control*

Wednesday

PSC

First, for Strength.
5 Back Squats @75%
8/s Seated Open Palm KB Press
Every 4’ For 20’ (x5)
—
Then, for Conditioning
Teams of 3
3’/1’
A: 5 Hang Power Cleans
15 OH Plate Flutter Kicks
B-C: Rest
(@max pace)
—
A: 5 Push Press
3 Burpees
B-C: Rest
(@max pace)
—
A: 5 UH Grip BB Rows
10 Plate Toe Taps
B-C: Rest
(@max pace)
—
Finisher: Stay in your team
60 Hollow Rocks Total

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First. For Technique
3 x (1+1) Hip Clean + Jerk @ 20-30%
(x3)
—
Then:
3 Clean + Jerk singles @ 90%
—
Then, for strength:
3 x 3 Push Press @ 70-80%

SHRED: 12 pm

First, 12 E.M.O.M.
8 Cal AB
8 Burpees
–2’ Rest–
Then, 3×5’ AMRAPS
4 RKB Swings
4 KB Squat Cleans
4 Lateral Hops
100m Run/ 5 Cal AB
–90” Rest–
4/s DB Snatch
4/s 1-Legged RDL
4/s DB Pull Through
100m Run/ 5 Cal AB
–90” Rest–
4/s OH Plate Lunge Jumps
4/s Half Kneeling Plate Chops
4/s Russian Twists
100m Run/ 5 Cal AB

KETTLEBELL CORE: 5:30p

First, KB Skills
5/s High Pulls/Swing Snatch
5/s ½ Kneeling Swing Clean + Press
(x10′)
—
Then, 15’ EMOM
A:  12/s Renegade Rope Snakes
B:  8 Alt MB Slams
C:  4/s ½ Rack Rev Lunge
—
Last, For Conditioning
1/s TGU
10”-15” Hollow Hold
4 Kneeling KB Halos + 4 Staggered Push Ups
10 Plate Russian Twists
4  Bench Jump Overs
100m Run
(x15min)

Thursday

PSC

First. For Structure
10 Banded Rows
5/s TGU Sit-Ups
30-45” Heavy IT Farmer’s Hold
*Complete 4 Rounds in 16’*
—
Then. For Conditioning
Row Ladder in Groups of 4
100m
200m
300m
400m
300m
200m
100m
(x25’ Cap)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First. For Technique
3 x (1+1) Hip Clean + Jerk @ 20-30%
(x3)
—
Then:
3 Clean + Jerk singles @ 90%
—
Then, for strength:
3 x 3 Push Press @ 70-80%

MUSCLE: 5:30p

First
4×8/s Barbell Split Squat
—
Second
3×10 Snatch Grip RDL
—
Third
4×6+6 Tempo Dub KB F-Squat
4×5-7 Manual GHR Razor Curl

SHRED: 6pm

First, 12 E.M.O.M.
8 Cal AB
8 Burpees
–2’ Rest–
Then, 3×5’ AMRAPS
4 RKB Swings
4 KB Squat Cleans
4 Lateral Hops
100m Run/ 5 Cal AB
–90” Rest–
4/s DB Snatch
4/s 1-Legged RDL
4/s DB Pull Through
100m Run/ 5 Cal AB
–90” Rest–
4/s OH Plate Lunge Jumps
4/s Half Kneeling Plate Chops
4/s Russian Twists
100m Run/ 5 Cal AB

Friday

PSC

First. 10’ E.M.O.M
4/s DB Lunges
4/s DB Pull Throughs
—-Rest 2’—-
Then. For 9’
5 Goblet Squat + Curl
4 Lunge Jumps
3 MB Slams
2 Burpees
100m Run
—-Rest 2’—-
Then. For 8’
5/s H2H Swings
4 Hill Jumps
3 V-Ups
2 GTOs
100m Run

SPECIALTY CLASSES

SHRED: 6a, 12 pm

2×13’ Density Circuits
A:
4/s Alternating 1-Arm Squat Press
4/s Straight Leg Bicycles
8 Suitcase DLs
4/s Rotational MB Slams
150 Run/Row Rotation
–2” Rest–
B:
4/s LM Rotation Side Lunge
4/s Heavy Russian Twists
8 RKB Swings
4/s Humblers
150 Run/Row Rotation
—
Then, w/ a Bud for 6’
A: 4/s Burpee Muscle Snatch
B: Rest

Saturday

PSC Crown Point

Sunday

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