Monday

PSC

9,10,11am @CP
10am @OB
Memorial Day Workout:
Teams of 5
A: 300m Row/300m Run/ 15 Cal AB
B: 10 BW Squats + 10 Push-ups
C: 8 Pull-ups + 8 DB Step Ups
D: 6 MB Slams + 6 MB Sit-ups
E: 4 RKBS + 4 Gob Lunges + 4 Around the world
(x30’)
—
Finisher: In pairs
400m Farmer Walk

SPECIALTY CLASSES

SHRED: Cancelled

Tuesday

PSC

For PPB Aerobic Power 4:
12 HPC and Jerk (95#/65#)
100m Run
(x3)
—
25-20-15 OH KBS (44#/26#)
14-10-5 Push-Ups
100m Run
(x3)
—
50 Goblet Squats (44#/26#)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

10:1
Lateral Lunging Waves
Hill Push-Ups
DB Snatches
180 Burpees
MB Crush Squats
100m Run
—
Then, Until the Last Person Finishes:
8 Plank Toe Taps
8 Cannonballs
8/s Hip Drops

MUSCLE: 6p

First:
3×4 Push Press + 1xAMAP @75% OTS
40 Total Chin-Ups (BW, weighted, banded)
—
Second:
3×8 DB Bench
3×8 UH Barbell Row
—
Third, AMRAP:
20 Barbell Curls
10 Push-Ups
(x5)

Wednesday

PSC

First, for Strength.
5 Back Squats @75% (0-6 mos of Squatting)
3 Back Squats ~80-85% (6mos+ ONLY)
15”/s 1-Arm Farmer Hold
Every 5’ For 20’ (x4)
—
Then, for Conditioning
10 Sword Snatches
9 Hollow Rocks
8 KB Push Press
7 Sit-Ups
6 Lunge Jumps
300m Run
(x15’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First. For Technique
3 x (1+1) Low Hang Clean + Jerk @ 20-30%
(x3)
—
Then:
(1+1) Clean from blocks + Jerk @ 80-90%
(x5)
—
Then, for strength:
Work towards 1 heavy single Push Press at 95-100%.
Then, -15% for 2×3

SHRED: 12 pm

4×7

A.
10 Rope Jacks
10 Goblet Squat + Curl
10 Spiderman Push Ups
10 Single Arm FR Reverse Lunges
200m Run
—
B.
10 Squatting Rope Waves
10 Single Leg RDLs
10 MB Slams
10 Renegade Rows
200m Row
—
Finisher:
3×300 Sprint Partner Relays

KETTLEBELL CORE: 5:30p

First, KB Skills
5/s Kneeling Swing Snatch + Bent Press
5/s Pallof Hold Rev Lunge
(x10′)
—
Conditioning
4/s LM Renegade Rows w/ Pause
4/s MB Curtsy Lunge
4/s LM Standing Rotations
100m Run
(x10′)
–Rest 90”–
4/s Swing Clean + Squat
4/s Spiderman Crunches
4/s Split Stance Halos
100m Run
(x10′)
—
Finisher w a Partner
A:  10 Swings + 5/s Russian Twists
B:  High/Low Plank Transitions
(x5)

Thursday

PSC

First.
20’ of Snatch Work
OH Squat Mobility Work
—
Then. For Conditioning
A1: 8 Figure 8 Cleans + 8 V-ups
100m Run
A2: 8 OHKBS + 8 Hollow Rocks
100m Run
B: Rest
(x15’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First. For Technique
3 x (1+1) Low Hang Clean + Jerk @ 20-30%
(x3)
—
Then:
(1+1) Clean from blocks + Jerk @ 80-90%
(x5)
—
Then, for strength:
Work towards 1 heavy single Push Press at 95-100%.
Then, -15% for 2×3

MUSCLE: 5:30p

First
4×6/s BB Forward Lunge
—
Second
4×6 BB RDL
—
Third
30” Goblet Squat (AMRAP)
–Rest 30”–
30” Weighted Wall Sit
–Rest 30”–
30m DB Hamstring March
–Rest as long as needed–
(x3-4 Rounds)

SHRED: 6pm

4×7

A.
10 Rope Jacks
10 Goblet Squat + Curl
10 Spiderman Push Ups
10 Single Arm FR Reverse Lunges
200m Run
—
B.
10 Squatting Rope Waves
10 Single Leg RDLs
10 MB Slams
10 Renegade Rows
200m Row
—
Finisher:
3×300 Sprint Partner Relays

Friday

PSC

For PPB Lactate Threshold 2
10’ Heats
25 RKB Swings (53#/35#)
10 Push Ups
400m Row
*Then rest the remaining time until your heat is back up*
(x3)
Record Total Time

SPECIALTY CLASSES

SHRED: 6a, 12 pm

10:1
Lateral Lunging Waves
Hill Push-Ups
DB Snatches
180 Burpees
MB Crush Squats
100m Run
—
Then, Until the Last Person Finishes:
8 Plank Toe Taps
8 Cannonballs
8/s Hip Drops

Saturday

PSC Crown Point

Sunday Community Workout @9am PB & OB

First, To Warm Up.
10 Body Weight Squats
10 KB Hinge Taps
10 Plank – Low Plank
100m Run
(x6′)
—
Then.
5 MB Slams
5 Burpees
30 OH Plate Flutter Kicks
10 RKB Swings
200m Run
(x12′)
—
Last.
3/s DB Snatch
3/s DB Pull Through
3/s Offset Push-Ups
80m 1-Arm Farmer Carry
300m Run
(x15′)

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