This Week
May Cycle:
Monday – Snatch
Tuesday – Structure/Varied
Wednesday – Back Squat
Thursday – Varied/Structure
Friday – Varied
May PPBs will include:
- Lactate Threshold 2
- Aerobic Power 4
PPBs can be viewed, here.
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
6:1
A:
DB Push Jerk/Goblet Squats
200m Run
—
B:
Pull Ups/Lunge Jumps
200m Run
—
C:
RKB Swings/V-Ups
200m Run
—
D:
MB Slams/ Mt Climbers (double reps)
200m Run
PSC Ocean Beach
4x 7’/2’ Circuits
A:
5 Burpees
5 Push Ups
5 Sit Ups
5 Cal Bike
—
B:
6 RKB Swings
6 Goblet Squats
6 Around the Worlds
150m Run
—
C:
4 MB Complex
100m Row
—
D:
3/s DB Snatch
6 DB Lateral Hops
6 Renegade Rows
150m Run
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