MONDAY

PSC

“Mufasa”

First:
5 Front Squats @ 60-80% (STRENGTH)
~OR~
10 Front Squats @ 65% (MUSCLE)
+
10 Rear Delt Raises
8/s DB Bicep Curls
Complete 1 set every 5′ for 20′
—
Then:
8 BB Rows
6 Gob Side Lunges
5 Box Jumps
80m Run
(x10’)

SPECIALTY CLASSES

PRIMAL: 6:30 pm

Complete AFAP
300m Run
—
14-12-10-8-6
DB Curl & Press
RKB Swings
Side Plank Hip Drop
Burpees
200m Run
—
20 BW Squats
10/5 Push Ups
20 Bicycle Crunches
(x4)
—
500m Run

TUESDAYPSC

“Simba”

5:4:3:2:1
Jerks
Complete 1 set every 4′ for 20′
—
Then:
1000m Row
For Time

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete 9:1, then 6:1
A: MB Slams + V Ups
200m Run
B: DB Snatch + Ring Dips
200m Run
C: Goblet Squat Jumps + Renegade Rows
200m Run

MUSCLE: 4:30 pm, 6pm

First:
6 Tempo Bench Press (31×1)
8/s Cross Body Curl
(x4)
—
Then:
10 DB Fly
10 Tempo BB Rows (30×0)
(x4)
—
Last:
6/s Piston DB Bench
15 Seated Band Rows
(x4)

WEDNESDAY

PSC

“Scar”

First:
5 or 3 Hang (Power) Cleans
8 Ring Dips
Complete 1 set every 4′ for 16′
—
Then:
30 Hell Trots
5 Burpees Every Time You Break
300m Recovery Run

Advanced: MR. BLACK

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
3 Muscle Snatch + 3 OHS @30-50%
(x2)
—
Main Movement:
Snatch: 60%x3, 70%x2, 75% 4×2
3×3 Snatch Pulls @ 100%
—
Then:
BTN Jerk: 3×3 @ -10% from last week

KETTLEBELL CORE: 5:30 pm

KB Skills:
6/s SA Jerks
6/s ½ Kneeling Plate Chop
10 Ring Mt Climbers
—
15’ EMOM:
A: 10/s Switch Stance Waves (x2)
B: 10 Hollow Rocks+12 Tuck Ups
C: 6/s SA Thrusters
—
2×5’ Circuits:
-1’ Rest-
10 H2H Swings
10 Butter Fly Crunches
5/s LP Hip Drop
10 HP Toe Taps

THURSDAY

PSC

“Nala”

First:
10’ E.M.O.M.
10 Russian KB Swings
—
Then:
10 DB/KB Thrusters
10 V-Ups
100m Run
10/5 Pull Ups
5 MB Slams
5 Cal Bike
(x13’)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First:
6 Tempo Back Squat (30×1)
(x4)
—
Then:
8/s Barbell Split Squat
(x3)
—
Last: With a Partner
FTF Front Squat @~60%
  *Accumulate AMRAP
  *You Go, I Go
  *Winning Team Gets Most Gainz
(x7’)

PRIMAL: 5 pm

For 18′:
4 Hell Trots
10 Hollow Rocks
10 KB Suitcase DL
10 Wall Balls
150m Run
—
Then, Complete AFAP:
20-16-12-8
Ring Rows
Goblet Squats
Bicycle Crunches
Plate GTO
200m Run

FRIDAY

PSC

“Zazu”

10:1 Back Squats
10:1 DB Bench Press
200m Row

SPECIALTY CLASSES

MUSCLE: 4:30 pm

BUAN.
*No More Than 15 Reps Per Set*
60 Close Grip BB Floor Press
60 Chin-Ups
70 Staggered Push-Ups
70 Reverse BB Curls
80 Butterfly Sit-Ups
80 Seated Plate Front Raises
100 DB Side Raises
100 Band Push-Downs

SATURDAY

PSC: Crown Point 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.