MONDAY

PSC

“Poker Face”

First. For Strength OR Muscle
4 Front Squats @ 60-80%
~OR~
8 Front Squats @65%
8/s Heavy DB Bench Row
10”/s SA Plank
*Work for 20’ (x4)*
—
Then. For Conditioning
w/a partner (115#/75#)
A1: 6 FR Rev Lunge + 5 BB Push Ups
A2: 6 Push Press + 6 Lateral Bar Hops
B: Rest
(x10’)

SPECIALTY CLASSES

PRIMAL: 6:30 pm

For 15’
-w/ a Partner-
A: 300m Run
B: Hell Trots
—
Then, Complete AFAP
15 Goblet Squats
10 V Ups
(x3)
400m Run
—
15 DB Push Press
10 Skaters
(x3)
400m Run
—
15 Ring Rows
10/6 Push Ups
(x3)
400m Run

TUESDAYPSC

“Born This Way”

First.
10 BB Rows
10 DB Lunges
20” Hollow Hold
(x15’)
—
Then.
5/s DB Snatches
15 Ring Rows
5 Box Jumps
80m Run
(x12’)

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete AFAP
8:1
Double KB DL
Sprinter Crunches (per side)
Chin Ups
Wall Balls
Cossack Squats
—
800m Run
—
Then, Right Into…
-50 of Each-
Lunge Jumps
Tuck Ups
Shoulder Taps
(x2)

MUSCLE: 4:30 pm, 6pm

First.
6 Pause Bench Press (2”)
10 Pause Band Curls (2”)
(x4)
—
Then.
8 DB Bench + Max Push-Ups
8 BB Rows
(x4)
—
Last.
8 Slow Plate Crush Press
16 KB Sumo Rows
(x4)

WEDNESDAY

PSC

“Bad Romance”

First. For Strength
5 or 2 Hang (Power) Cleans
3/s Heavy DB Pull Through
*Work for 16’*
—
Then. Pick Your Poison
*Hell’s Bells For Time
*Row 5’ For Distance
*“Forrest Gump” For Time

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First
3 Muscle Snatch + 3 OHS @ 30-50%
(x2)
—
Main Movement
Snatch: 60%x3, 70%x2, 75%x2, 80% 3×2
3×2 Snatch Pulls @ 110%
—
Then, for Strength
BTN Jerk: 4×2 @ + 5-10% from last week

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s Swing Clean & Jerk
8 Ring Knee to Chest
15”-20” Hollow Hold
—
15’ EMOM
A: 20 Seated Waves+10 Russian Twists
B: 20”/s Weighted Side Plank
C: 15 Front Rack Forward Lunge
—
For 12’
8 Double KB Swing Clean
10 Sprinter Crunches
8 Alt MB Slams
30 Alt. Waves
80m Run

THURSDAY

PSC

“Speechless”

300m Sprint
25 Pull Ups
200m Sprint
25 Sandbag Squats
300m Sprint
25 DB Lunges
200m Sprint
25 DB Curl + Press
500m Farmer Walk

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
6 Pause Back Squat (2”)
(x4)
—
Then.
15-12-10-8-20
Front Squat
—
Last.
Walk Around
Lay Down
Eat Everything

PRIMAL: 5 pm

10’ AMRAP
10 Plate GTO
5 Lateral Hops
10 Russian Twists
—
3×9’ Circuits
-w/ a Partner-
A: 6 MB Slams + 6 Kick Outs
B: 200m Run
—
A: Alternating Humblers
B: 200m Run
—
A: 8 Goblet Rev Lunges + 4 HP Pull Through
B: 200m Run

FRIDAY

PSC

“Edge of Glory”

10:1
Deadlifts @ 60%
Push Up
Wall Balls
150m Row
—
Optional Finisher
Work Up to a Max Box Jump

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First. Boulder Shoulders
8 1½ BB Strict Press FTF
10 Heavy Rear Delt Raises
12/s Leaning SA Side Raise
(x4)
—
Then. Fill The Sleeves
10 Tempo DB Curls (30×0)
10 Two KB Skull Crushers
10 Slow Bus Drivers
(x4)
—
Last. AMRAP
12 Band Curls
8 Weighted Push-Ups
(x10’)

SATURDAY

PSC: Crown Point 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.