Monday

PSC

First, for Structure.
10 Piston DB Bench
80m Unilateral Farmer Carry
Every 4’ for 16 (x4)
—
Then, for PPB
“Biathlon”
800m Row
800m Run
For Time

SPECIALTY CLASSES

SHRED: 6:30p

First, For 5’
5 Goblet Squats
5 Push Ups
5 Hollow Rocks
—
Then. With a Partner Complete:
100 RKBS
100 Plank Toe Taps
100 Goblet/BW Lunges
–then-
500m Run (together)
-then-
50 DB Muscle Snatches
50 Burpees
50/s Hollow Scissor Kicks
-then-
500m Run (together)
—
Last. With your Partner
100m Row Sprint Relay
(x5)

Tuesday

PSC

First. For Strength
5 Front Squats
5 5″ Negative Bicep Curls
Every 4’ for 20’ (x5)
—
Then For Conditioning
w/a Pal
A1: 3/s DB Rev. Lunge + 3/s Renegade Row + 100m Run (Heavy)
A2: 3/s Low Plank Hip Drops + 20 OH Plate Flutter Kicks + 6 Cal Bike
B: Rest
(x13’)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First. 10’
100m Row
5 DB Curl and Press
5 MB Slams
10 High Knees
100m Run
—
Then. Pay to Play
1: 50 BW Squats + 50 Shoulder Taps (10 + 10)
2: 50 DB Lunges + 50 Low Plank Hip Drops (10 + 10)
3: 50 Goblet Squats Clean + 30 Hollow Rocks (5 + 3)
4: 30 DB Snatches + 30/20 Push-ups (5+5)
5: 30 DB Thrusters + 30 Lateral Hops (6 +6)
6: 50 Burpees
–
RD 1 – Mile/KOTH
RD 2 – 800m
RD 3 – 500m
RD 4- 400m
RD 5- 300m
RD 6- No Run.

MUSCLE: 6p

First,
Bench Press
3×8 @85,90,95% (of 10RM)
AMRAP on last set
2×8-10 @85-80% (1-3-1-1)
—
Then,
Deadlift
12-10-8 @Moderate Intensity
—
Last,
50 Banded Push-Ups

Wednesday

PSC

Teams of 5
A: 300m Row (or 20 Calorie Bike)
B: 6 Goblet Squats + 100m Run
C: 6 MB Slams + 20 Toe Taps
D: 6 Pull-Ups + 10 Hill Jumps
E: 5 Push-Ups + 10 RKB Swings
(x25’)
—
Finisher
60” Plank
(x5)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Canceled

KETTLEBELL CORE: 5:30p

Canceled

Thursday

PSC

First. For PPB:
Strength Endurance 4
5’ Max Push-Ups
—
Then, for Structure.
5/s Pistols
10” Back Extension (x2)
10 Oblique Pendulum Swings
*Every 3’ for 12’ (x4)
—
Finish. In Teams of 4
200 Total Cals on AB
*In sets of 10 Cal Sprints*

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Canceled

MUSCLE: 5:30p

First,
15 DB Flys
12 Ring Dips
10 KB Skull Crushers
8 Slow Push-Ups
(x4)
—
Then,
15 Band Face Pulls
12 Sumo DB Rows (Total)
10 Heavy Barbell Curls
8 Slow Ring Rows
(x4)

SHRED: 6pm

40 OH KBS (44#/26#)
800m Run
15 Hell Trots
800m Run
20 OH KBS
500m Run
10 Hell trots
500m Run
10 OH KBS
300m Run
5 Hell Trots
300m Run

Friday

PSC

First, for Strength.
1 Jerk Complex
(2 Push Press +2 Push Jerks)
8 Slow Dead Bugs
Every 4’ For 16’ (x4)
—
Then, For Conditioning
8 Gob Side Lunges
8 RKBS
8 Hollow Rocks
8 DB Tricep Extensions
300m Run
(x15’)

SPECIALTY CLASSES

SHRED: 6a

First. 10’
100m Row
5 DB Curl and Press
5 MB Slams
10 High Knees
100m Run
—
Then. Pay to Play
1: 50 BW Squats + 50 Shoulder Taps (10 + 10)
2: 50 DB Lunges + 50 Low Plank Hip Drops (10 + 10)
3: 50 Goblet Squats Clean + 30 Hollow Rocks (5 + 3)
4: 30 DB Snatches + 30/20 Push-ups (5+5)
5: 30 DB Thrusters + 30 Lateral Hops (6 +6)
6: 50 Burpees
–
RD 1 – Mile/KOTH
RD 2 – 800m
RD 3 – 500m
RD 4- 400m
RD 5- 300m
RD 6- No Run.

MUSCLE: 4:30p

First,
Back Squat
3×8 @85,90,95% (of 10RM)
AMRAP on last set
2×8-10 @85-80% (1-3-1-1)
—
Then,
8 Barbell Good Mornings
(x3)
—
Last,
Stretch / Roll / Mobility
(x10’)

Saturday

PSC Crown Point

Sunday

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