This Week
Free Community Workout 9am @ PB and OB
Sunday 6/3
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
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
100 Kung Fu Ring Press
100 Hammer Curls
100 KB Deadbug Leg Raise
100 Sandbag Marches
Option A:
Every 40 Reps Collected: 100m Run | 10 Cal AB | 20+20m Bear Crawl
*10 rep cap (per movement)
Option B:
Every 100 Reps Collected: 2x 40m Dash (w/ 40m walking recovery)
*20 rep cap
PSC Ocean Beach
3- 9’ EMOM
A: 4 Burpees
4 MB Slam
—
B: 50m row
1 Hell Trot
—
C: 6 RKB Swings
100 M Run
Open Gym 9am @ PB
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′)
Leave A Comment
You must be logged in to post a comment.