This Week 

PROGRAMMING

BLOCK 4, WEEK 3: “Bears, Beets, Battlestar Galactica”

Monday Deadlift
Tuesday – All Purpose
WednesdaySnatch
ThursdayMuscle
FridayAll Purpose

SCHEDULE

Memorial Day Monday:
*Crown Point (9am/10am/11am)
*Ocean Beach (9am/10am)

This Weekend:
Saturday
(6/1) — Classes will be held at the Pacific Beach and Ocean Beach locations at the normal times. We are hosting a continuing education seminar at Crown Point, so that gym will be unavailable.

Sunday (6/2)  — Open Gym will be in PB, not Crown Point.

MONDAY

Muscle Themed PSC Days

PSC

For 40’ AMRAP
10 Barbell Rows
5/s SA KB/DB Thruster
10 V-Ups
10/6 Pull Ups
10 Plate GTO
200m Row/Run Rotation

SPECIALTY CLASSES

PRIMAL

No Primal Today.

TUESDAY

PSC

First. For Strength OR Muscle.
5 Deadlifts @ 60-80%
~OR~
10 Deadlifts @60%
10 DB Skull Crushers
10 American Sit Ups
Complete 1 set every 5′ for 20′

Then. For Conditioning.
2/s TGU
8 Wall Balls
10 Sprinter Crunches
8 H2H Swings
100m Run
(x13’)

*Phase 1: Optional Squat & Row Tests

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

10:1
SA DB Thrusters
Plate Russian Twists (per side)
KB Alt Row
Burpees
Skaters
300m Run

If Time Remaining
1’ Plank/1’ Rest
(x5)

MUSCLE: 4:30 pm, 6pm

First. With a Heavy DB.
12 Open Grip Curls
12 Front Raises
Max DB Push-Ups
(x3)

Then.
8 Heavy DB Bench
10 KB Curls
12 Plate Curls
(x5)

Last.
6+6 BB Strict Press Drop-Set
12 DB Lateral Raises
(x5)

 

WEDNESDAY

Why You Should Show Up On Snatch Day

PSC

First. For Strength.
5 Hang Power Snatches (Reset as Needed)
3/s Heavy DB Pull Thru
20” KB Hollow Hold
Complete 1 set every 4′ for 20′

Then. For Conditioning.
BB Complex
10 Hollow Rocks
150m Run
DB Complex
10 Plank Ups
150m Row
(x15’)

Phase 1: Optional Squat & Row Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
Dynamic Total Body Warm-up

Main Movement:
2 (1+1+1)  Power Clean + Clean + Split Jerk
(x 4-5 Sets)

Then, for Strength:
4×3 Anderson Front Squats

KETTLEBELL CORE: 5:30 pm

KB Skills
1/s KB TGU
20”/s  SA Plank
(x10’)

15’ EMOM
A: 6 Waves+6 Snakes (x3)
B: 4 MB Slams+ 10 MB Mt Climbers+ 10 Kick Outs
C: 12 KB FR Forward Lunge

For 10’
10 H2H Swings
10 HP Toe Taps
20/s SA DB Flutter Kicks
10 Rope Russian Twists

THURSDAY

PSC

First, for Muscle.
5/s Reverse Barbell Lunges
12 Plate Crush
5/s Single Leg KB Handoffs
8/s ½ Kneeling Landmine Press
*Work for 20’*

Then. For Muscle Endurance.
5/s Curtsy Lunge to Lateral Step Up
10 Ring Dips
5/s RDL Power Jumps
12 Offset Plate Push Ups
6/s Single Leg Glute Bridges
30 Plate Flutter Kicks
200m Run
(x20’)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
10 Back Squat @75-70-65%
(x3)

Then.
8/s BB Bulgarian SS
(x3)

Last.
300m Plate Walking Lunge

PRIMAL: 5 pm

For 17 Minutes.
10 Double KB Squat
10 Hollow Rocks
10 Ring Rows
10 DB Hanging Side Lunge
7 Cal AB

Then, For 20 Minutes.
5/s Split Stance DB Curls
5 Bench Jump Overs
5/s LM Standing Rotations
10 DB Power Cleans
10 Mt Climbers+10 Shoulder Taps
200m Run

 

FRIDAYWhat to Expect in 2019

PSC

First. 12’ EMOM.
A: 10 Goblet Squats + 10 Goblet Curls
B: 80m Sprint + 5 Burpees

Then, for 18 Minutes.
Rope Pull + Return Drag AFAP
5 Sandbag Squats
10 Renegade Rows
10 DB Lunges Jumps
10 Plate Russian Twists
150m Run

To Finish:
45” Low Plank / 15” Rest (x5)

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
6 Chin-Ups
12 DB Floor Press
(x5)

Then.
10 UH Grip BB Rows
12 OH Band Tricep Extensions
(x4)

Last.
10 DB Pullovers
10 Weighted Push-Ups
(x4)

 

SATURDAY

Crown Point classes will be moved to PB today due to a continuing education seminar that we are hosting.

PSC: Pacific Beach

For 36’, In Teams of 3.
MB Slams
Plate GTO
BW Squats
Push-ups
Ring Rows
Ab Curl-ups
Glute Bridge
MB Rotational Throws
Run
Row

PSC: Ocean Beach

First, 6:1.
Burpees
Plate GTO
Lunge Jumps
15” Hollow Hold

Then, for 18 Minutes.
10 Squat Jumps
10 Renegade Rows
10 DB Curl&Press
100M Row/10” Bike Sprint
10 RKB Swings
10 KB Russian Twists
10 KB Lateral Hops
200m Run

Finisher w/a Partner
45” Farmer Hold/45” rest
(x5)

SUNDAY

OPEN GYM: 

10 – 12 pm @ Pacific Beach today. We will not be having open gym at Crown Point due to a hosted seminar.

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