Monday

PSC

First. For Strength
1+1+1
Hang Power Snatch + Low Hang Snatch + OHS
20”/s Pallof Hold
Every 4’ For 20’ (x5)
—
Then, For Conditioning w/a Partner
8’ AMRAP
A: 3/s HEAVY Renegade Rows
B: 3/s Elevated Curtsy Lunges
100m Run
—
To Finish. For Structure
5/s ½ Kneeling Bottoms Up KB Press
(x3)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

4×7’ Circuits
A.
1 Broad Jump + 20 Waves (x2)
6/s 1-Arm DB Thrusters
6 Suitcase DL + RDL
6 Knee Tuck Bulldog
6 Cal AB
100m Run
B.
6/s Rope Rainbows
6/s Single Leg Glute Bridges
6 Low Leg Figure 8s
6 Chevron + Push Up
6 Cal Row
100m Run
—
Then,
3x300m Sprints

Tuesday

PSC

First. For Structure.
1 Heavy Rope Pull
30-60” Rest
100m Sprint
30-60” Rest
*Complete 4 Rounds in 20’
—
Then, For Conditioning.
5 RKBS + 5 Goblet Squats
10 Plank Plate Up/Downs
3/s Side Lunges
30 Flutter Kicks
300m Run
(x15’)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, 8’ EMOM
2 Hell Trots, 3 for Advanced
—
Then 14-12-10-8-6-4-2
Walls Balls
Skater Burpees
H2H Swings
V-Ups
Lunge w/Pass Under
100m Run

MUSCLE: 6p

First
4×4+4 Strict + Push Press
4×7 Eccentric Chin-Ups (3s down)
—
Second
4×8/s DB Piston Bench
4×15 Double Band Face Pull
—
Third
60 Clgr Push-Up (Conventional, Kneeling, Weighted, etc.)
50 Ring Bicep Curls
40 DB Arnolds
*Complete in any order*

Wednesday

PSC

First, for Strength.
5 Back Squats @75%
10 Seated Piston Press
Every 4’ For 20’
(x5)
—
Then, for Conditioning
5/3 Pull-ups
10 Lunge Jumps
3/s Rotational MB Slams
6 Cal Assault Bike/100m Run
(x10’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First. For Technique
3 x 3 Hip Clean + Push Jerk @ 20-30%
—
Then:
4 Clean + Front Squat + Jerk (1 + 1 + 1)
—
Then, for strength:
3 x 4 Push Press @ 50-60%

SHRED: 12 pm

3×10′ Partner Stations
A.
300m Run
6 Swings + 6 Around the World
150m Run
6 Plate GTOs + 6 Hop Overs
B.
300m Row
6 RDL Power Jumps + 6 V-Ups
150m Row
6 MB Slams + MB Push Ups
C.
12 Calorie AB
6 Renegade Row + 6 Seated Press
6 Calorie AB
6 BW Squats + 6 Straight Leg Bicycle
(x10’)

KETTLEBELL CORE: 5:30p

First, KB Skills
1/s  KB TGU
6/s Kneeling KB Swing
(x10′)
—
Then, 15’ EMOM
A:  12/s 1-Arm Rope Waves
B:  8 MB GTO + Half Burpee
C:  4/s ½ Rack KB Squat
—
Last, For Conditioning
4 Double KB Swing Clean + Rev Lunge L/R
5 Table Top DB Shuffle
8 Heavy RKB Swings
4/s Sprinter Crunches
Lateral Bear Crawl
100m Run
(10′)

Thursday

PSC

First. 15’ E.M.O.M
A: 6 MB Slams + 10 Toe Taps
B: 6 Sit-ups + 10 Mtn Climbers
C: 6 RKBS + 6 Goblet Curls
—-
Then 2×7’ Density Circuits
20 Rapid Rope Waves
10 Plank Toe Taps
5 Goblet Squat Cleans
Agility Ladder
100m Run
—-Rest 3’—-
20 Seated Rapid Russian Slams
5 Plate GTOs
3 Lateral Plate Burpees
Agility Ladder
100m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First. For Technique
3 x 3 Hip Clean + Push Jerk @ 20-30%
—
Then:
4 Clean + Front Squat + Jerk (1 + 1 + 1)
—
Then, for strength:
3 x 4 Push Press @ 50-60%

MUSCLE: 5:30p

First
10/s – 10/s – 8/s – 8/s
BB Split Squat
—
Second
12 – 12 – 10 – 10
Heavy DB RDL
—
Last, with a partner
15 Double KB Front Squat
7/5 Manual GHR
(x4)

SHRED: 6pm

3×10′ Partner Stations
A.
300m Run
6 Swings + 6 Around the World
150m Run
6 Plate GTOs + 6 Hop Overs
B.
300m Row
6 RDL Power Jumps + 6 V-Ups
150m Row
6 MB Slams + MB Push Ups
C.
12 Calorie AB
6 Renegade Row + 6 Seated Press
6 Calorie AB
6 BW Squats + 6 Straight Leg Bicycle
(x10’)

Friday

PSC

First. For Structure

TGU Work
(x15’)
—
Then. For Conditioning
5 OH Grip Deadlifts @135#/95#
5 Push Ups
10 Bicycle Crunches
150m Run
(x16’)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, 8’ EMOM
2 Hell Trots, 3 for Advanced
—
Then 14-12-10-8-6-4-2
Walls Balls
Skater Burpees
H2H Swings
V-Ups
Lunge w/Pass Under
100m Run

Saturday

PSC Crown Point

Sunday

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