MONDAY

PSC

“Mitch Buchanan”

First:
5 Front Squats @ 60-80% (STRENGTH)
~OR~
10 Front Squats @ 60% (MUSCLE)
10 Rear Delt Raises
10 Oblique Pendulums
*Work for 20’ (x4)*
—
Then:
12-10-8-6-4
Barbell Lunge
DB Pull Through
MB Slams
KB Swings
150m Run

SPECIALTY CLASSES

PRIMAL: 6:30 pm

10’ AMRAP
10 Sit ups
5 Push Ups→ adv: 10 Push Ups
10 BW Squats
—
3×9’ Circuits w/ a Partner
-2’ Rest-
A: DB Complex
B: 200m Run
—
A: MB Complex
B: 200m Row
—
A: KB Complex
B: 200m Run

TUESDAYPSC

“C.J. Parker”

First, for 14 Minutes:
8 Barbell Step Ups
8 Lateral Plate Burpees
8 Chin Ups
8 Plank Ups
100m Run
—
Then, 7′ AMRAP:
10 KB Lunges
10 Push Ups
10 Hollow Rocks
—
Finish:
50 Burpees
5×80 Farmer’s Walk

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

14’ EMOM
A: 8 OH Swings + 8 Goblet Squats
B: 10 Renegade Rows + 10 V-Ups
—
For 18’
10 KB Forward Lunges
12 Sprinter Crunches
10 DB Thrusters
12 Cossack Squats
7cal AB

MUSCLE: 4:30 pm, 6pm

First.
10 Bench Press @60-70%
10 Two DB Row
(x10)
—
Then.
Accumulate AMRAP
Pull-Ups
Push-Ups

WEDNESDAY

PSC

“Jimmy Slade”

First:
5 Hang Power Cleans
3/s Paused Cossack Squats
10 DB Skull Crushers
*Work for 20’ (x5)*
—
Then:
1 Mile Run
For Time

*PB Location: 500m Row For Time*

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
3×3 Snatch Balance @ 30-40%
—
Main Movement:
2 3-Position Snatches @ 60-70%
(x4-5)
—
Then, for Strength:
4×3 BTN Jerks @ 50-70%

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s ½ Rack Fwd. Lunge
5/s LP Banded Row
30”/s Farmer Hold
(x10’)
—
15’ EMOM
A: 10/s ½ Kneeling Waves
B: 12 Alt MB Slams
C: 6 Double KB Rev Lunge+ 4 Push Press
—
For 12’
5/s KB Thruster
20 Tuck Ups
5/s SA Renegade Row
10 Knees to Bar
10 Plate Russian Twists+30 Flutter Kicks
80m Run

THURSDAY

PSC

“Stephanie Holden”

First:
2/s TGU
10 Ring Rows
8 KB Sumo Deadlift
Work for 16’
—
Then:
7 Push Press (95/65)
8 Goblet Squats
(x2)
80m Sprint
7 Plate GTOs
8 Wall Balls
(x2)
80m Sprint
(x15’)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
8+8 Back Squat Drop-Set
@~70+60%
(x4)
—
Then.
10 (R) DB Split Squat + 20” Low Iso
10 (L) DB Split Squat + 20” Low Iso
(x4)
—
Last.
30-60” Weighted Plank
(x3-4)

PRIMAL: 5 pm

For 13’
10 DB Rev Lunge+Press
5/s KB Lawnmower Row
10 Rope Snakes+ 10 Waves
80m Run
—
Then.
14-12-10-8-6-4
Alt KB Grounded Row
Straight Leg Bicycles
DB Curtsy Lunge
DB Snatch
Alt Rope Waves (per side)
200m Run

FRIDAY

PSC

“Summer Quinn”

40’ To Complete w/a Pal
A:
10 Barbell RDLs + 10 Barbell Rows
(x5)
Then, 300m Run
—
B:
10/7 Pull Ups + 10 DB Ham Marches
(x5)
Then, 300m Run
—
C:
8 Kang Squats + 10/s Chinese Row
(x5)
Then, 300m Run

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
15-12-10-10
Seated DB Strict Press
KB Curls
OH Band Push-Downs
(x4)
—
Then.
6/s Slow Bus Drivers
12 Plate OH Raises
20 BB Curls
20” Iso BB Curl
(x4)
—
Last.
10 BB Skull Crushers
10 Close-Grip BB Press
10 Pause DB Side Raises (2”)
(xAMRAP)

SATURDAY

9 AM FUNDRAISER WORKOUT: We will have a single 9 am fundraiser workout that will benefit the Adaptive Sports and Recreation Association, a local charity that helps kids and adults with restrictions participate in competitive sports leagues.

We are asking for a $10 – $20 donation at the workout. You may pay cash or donate via:

PayPal: Bryan@Perform-360.com
Venmo: @Bryan-Pritz

You are encouraged to donate if you can’t make the workout.

PSC: Crown Point (9 am)

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.