Monday

PSC

First. 10’ EMOM
3 Hang or Hang Power Snatches
–—
Then, 2×8’ Density Circuits
A) 10 Rope Slams
8 Russian Twists
3/s MB Rollouts
100m Row
— Rest 2’ —-
B) 8 RKBS
8 KB Around the World
10 High Knees
7 Cal Bike/100m Run Sprint

SPECIALTY CLASSES

SHRED: 6:30p

First:
800m
—Rest 3’—
Then:
10 Goblet Rev. Lunges
10 Hollow Rocks
10 MB Slams
10 Squat Jumps
100m Run
(x15’)
—Rest 3’—
Last:
Teams of 3
150 Cal Assault Bike (in 10 Cal Sprints)

Tuesday

PSC

First. For Strength.
6 Pull-Ups
4 Box Jumps
*Every 4’ for 16’ (x4)
—
Then. For Conditioning
w/a pal
100m Run
10 Knees to Chest
200m Run
10 Erg Ham Curls
300m Run
10 Rotational Wall Ball Slams
(x15’)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

BUAN – 40’ Cap
100 RKB Swings
100 Push Ups
100 Sit Ups
200 BW Squats
200 Lateral Plate Hops
50/25 Pull Ups
1000m Run
*Every 2’ = 5 Burpees AFAP

MUSCLE: 6p

First,
Bench Press (% of 10RM)
8 @105%
8 @100%
8+ @95%
2×4-6 @90-80% (3” pause)
—
Then,
Deadlift
10-8-6 (Beat Last Week)
—
Last, AMRAP
6 Plyo Push-Up
8 Push-Up
10 Close Grip Grip Push-Up
20” MB Pec Squeeze

Wednesday

PSC

First. For Strength
5 Front Squats
6 5″ Negative Curls
Every 4’ for 20’ (x5)
—
Then For Conditioning w/a Pal
A1: 5 Hang Power Cleans
3 OTB Burpees
100m Run Sprint
A2: 3/s FR Rev Lunges
5 BB Push-Ups
15” Bike Sprint
B: Rest
(x13’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

JULY GOAL: Improve strength & technique in the clean.
First for technique:
2×5 Rack Delivery
2×5 Muscle Clean
—
Main Movement:
2 x (1+1) High Pull + Hang Clean @ 60-80%
(x5)
—
Then, for strength:
3×6 Snatch-Grip BTN Press @ RPE8-9

KETTLEBELL CORE: 5:30p

KB Skills
A:  Swing>Snatch>Rev Lunge>Side Tap
B:  Rest
(x12)
—
15’ EMOM
A:  25 All Out Slams
B:   6 MB Spidermen + 6 Kick Outs
C:  4/s Dead Stop Snatch
—
4×2’ Circuits
Even:
4 Table Top Row+Renegade Row
10 Bicycle Crunch
—
Odd:
4 Halo Squats
4/s Table Top Swings

Thursday

PSC

First. For Structure
1 Heavy Sled Drag
30”/s Low Side Plank
*4 Rds in 20’
—
Then. For Conditioning
100m Run
100m Row
200m Run
200m Row
300m Run
300m Row
400m Run
400m Row
500m Run
(20’ Cap)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

JULY GOAL: Improve strength & technique in the clean.
First for technique:
2×5 Rack Delivery
2×5 Muscle Clean
—
Main Movement:
2 x (1+1) High Pull + Hang Clean @ 60-80%
(x5)
—
Then, for strength:
3×6 Snatch-Grip BTN Press @ RPE8-9

MUSCLE: 5:30p

In Teams of 3
Rotate off of person A
A: 20 Chin-Ups
B: 20 KB Curls
C: 20 Plate Side Raises
(x3)
—
A: 20 Ring Dips
B: 20 Plate Front Raise
C: Max Iso Push-Up
(x3)
—
A: 20 Supine Rows
B: 20 DB Curl & Press
C: 20 Slow Shoulder Taps
(x3)

SHRED: 6pm

Tabata Intervals 20”/10” (x3)
A: Goblet Squat Cleans
B: Plate Burpees
C: Bike Sprint
D: Hill Jumps
E: Shoulder Taps
F: Plyo Skaters
*(x3)
—
Finisher:
500m Farmer Carry in teams of 3

Friday

PSC

First, for Strength.
5 Push or Split Jerks @ 60-80%
8 Slow KB Dead Bugs
Every 4’ For 16’ (x4)
—
Then, For Conditioning
5 Kneeling Arnold Presses
6 Lunge Jumps
10 Swimmers
5/8 Ring Dips
6 Oblique Pendulum Swings
300m Run
(x16’)

SPECIALTY CLASSES

SHRED: 6a

BUAN – 40’ Cap
100 RKB Swings
100 Push Ups
100 Sit Ups
200 BW Squats
200 Lateral Plate Hops
50/25 Pull Ups
1000m Run
*Every 2’ = 5 Burpees AFAP

MUSCLE: 4:30p

First,
Back Squat (% of 10RM)
8 @105%
8 @100%
8+ @95%
2×4-6 @90-80% (3” pause)
—
Then,
8 Barbell Good Mornings (Beat Last Week)
(x3)
—
Then,
15 Choice Arms
(x3-4)
OR: Stretch / Roll / Mobility

Saturday

PSC Crown Point

Please join us at 10 and 11 am  in support of The Wingman Foundation, a local San Diego non-profit organization dedicated to providing immediate post-mishap support for the Navy and Marine Corps Aviation community and their families.

*We are asking $10 – $20 donation for workout participation.

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP