Monday

PSC

First. For Strength
1+1
Power Snatch + Snatch (or Power)
Rest 20”
1+1
Power Snatch + Snatch (or Power)
5/s KB RDL Hand Offs
Every 4’ For 20’ (x5)
—
Then, For Conditioning
8 Kickstand Swings
8 Around the Worlds
8 Cal Assault Bike
X
8 DB Snatch
8 Russian Twists
100m Run (80%)
X
(13’)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First. 10’ EMOM
A: 8 Burpees
B: 8 Wall Balls/MB Slams
—2’ Rest—
Then.
10 BW Squats
10 Push-ups
10 RKBS
10 Renegade Rows
150m Run
(x9’)
—2’ Rest—
Then.
10 Sword Snatches
10 Lunge Jumps
10 MB Sit-ups
10 Goblet Squat Jumps
100m Run
(x8’)
—
Last
50 Hollow Rocks

Tuesday

PSC

First. For Structure
Heavy Forward Sled Drag
5 SandBag Lap and Stand
*Complete 4 Rds or less in 20’’*
—
Then. For Conditioning
12-10-8-6-4-2
DB RDLs
Sprinter Crunches
Plyo Skaters
60m 1-Arm Farmer’s Walk
200m Run

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, AFAP
10-8-6-4-2
2-4-6-8-10
Goblet Curtsy Lunges
Plank Plate Up/Downs
—
Then.
3’/1’
A: Hell Trots
B: 5 GTOs + 5 Hollow Rocks
C: 5 MB Slams + 10 High Knees
D:100m Row + 6 Plyo Skaters
—
Then.
100m Sprints
(x5)

MUSCLE: 6p

First:
3×6 Push Press + 1xAMAP @75%
35 Pause Chin-Ups (3s)
—
Second:
3×8 Pause DB Bench (3s)
3×8-12 Scap Retract Ring Row
—
Third, AMRAP:
10 BB Reverse Curl
12 KB Skull Crushers
15 DB Front Raise

Wednesday

PSC

First, for Strength.
5 Back Squats @75%
4/s Seated KB Front Rack Press
Every 4’ For 20’ (x5)
—
Then, for Conditioning
5 Hang Power Cleans
100m Run
5 Ring Dips
100m Run
5 Rotational MB Slams
100m Run
(x12’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First. For Technique
3 x (1+1) Low Hang Clean + Jerk @ 20-30%
(x3)
—
Then:
2 x (1+1) Clean from blocks + Jerk @ 70-85%
(x5)
—
Then, for strength:
4 x 2 Push Press @ 90-95% or RPE 9

SHRED: 12 pm

25-20-15-10-5
Squatting Rope Waves
Spiderman Push-ups
Single Arm FR Reverse Lunges
Ring Rows
DB RDLs
300m Run
—
Finisher
w/a friend
A: Low Plank
B: Wall Sit
*first person to break position dictates the rotation
(x7’)

KETTLEBELL CORE: 5:30p

First, KB Skills
5/s ½ Kneeling Swing Snatch
5/s Table Top Swing
(x10′)
—
Then, 15’ EMOM
A:  12/s Table Top Rope Hammer
B:  10 MB Russian Twist + 10 Mt Climbers
C:  4/s ½ Kneeling Floor Taps
—
Last, For Conditioning
6  V-Ups
4/s KB Swings + 4 Rev Lunge
20 Flutter Kicks
Lateral Bear Crawl
(x7′)
-90” Rest–
10 High Plank Kick Outs
4/s KB Pass Throughs
6/s Oppo Toe Taps
100m Run
(x7′)

Thursday

PSC

In Teams of 4
*Complete the tasks however you want to break them up, one person working at a time.*
1600m Row
200 RKB Swings
200 Rope Waves
100 Renegade Rows
100 Hollow Rocks
60 Cal Assault Bike
80 Push Ups
—
Then.
Run 1 Mile Together as a team

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First. For Technique
3 x (1+1) Low Hang Clean + Jerk @ 20-30%
(x3)
—
Then:
2 x (1+1) Clean from blocks + Jerk @ 70-85%
(x5)
—
Then, for strength:
4 x 2 Push Press @ 90-95% or RPE 9

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

25-20-15-10-5
Squatting Rope Waves
Spiderman Push-ups
Single Arm FR Reverse Lunges
Ring Rows
DB RDLs
300m Run
—
Finisher
w/a friend
A: Low Plank
B: Wall Sit
*first person to break position dictates the rotation
(x7’)

Friday

PSC

First. For Structure.
5/s DB Bulgarian Split Squats
5/s Floor Wipers
*3 Rds in 12’
—
Then. For More Structure.
10 DB Bench
80m Farmer’s Walk
*3 Rds in 12’
—
Then. For Conditioning. For Time.
2-4-6-8-10
10-8-6-4-2
Burpees
Goblet Lunges

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, AFAP
10-8-6-4-2
2-4-6-8-10
Goblet Curtsy Lunges
Plank Plate Up/Downs
—
Then.
3’/1’
A: Hell Trots
B: 5 GTOs + 5 Hollow Rocks
C: 5 MB Slams + 10 High Knees
D:100m Row + 6 Plyo Skaters
—
Then.
100m Sprints
(x5)

B: Rest

Saturday

PSC Crown Point

Sunday

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