Monday

PSC

First, for Structure.
8 Bench Press
20” Easy AB Ride
4 Rds in 16’  
—
Then, For PPB Re-Test
“Biathlon”
800m Row
800m Run
—
Finish Fo’ Abs
5×3” Eccentric Low Side Plank Hips Drops
10” Hollow Hold – 10” Tight Arch
(x3)

SPECIALTY CLASSES

SHRED: 6:30p

AFAP.
500m Run
500m Row
15 Burpees
400m Run
400m Row
10 Burpees
300m Run
300m Row
5 Burpees

Tuesday

PSC

First. For Strength.
5 Pull-Ups
3 Box Jumps
*Every 4’ for 16’ (x4)
—
Then. For Conditioning
12-10-8-6-4
Staggered Stance RKBS
Lateral Over the Plate Burpees
DB Russian Twists
Wall Balls/MB Slams
200m Run

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

8x 3’/1’
A:
6 RKBS
6 Gob Lunges
3 Burpees
B:
4 DB Thrusters
4 Push Ups
8 Lateral Hops

**Work at MAX intensity

MUSCLE: 6p

First,
Bench Press
8RM
8 @90%
10 @80%
15 @70%
AMAP @60%
(x5)
—
Then,
Deadlift
10-8-6-8-10 (Beat Last Week)
(x5)

Wednesday

PSC

First. For Strength
5 Front Squats
6 Mos: Option to work up to 3RM
5x 5” Negative Curls
Every 4’ for 20’ (x5)
—
Then. For Conditioning
3/s LM Rotational Lunge
100m Row
6 DB Snatches
100m Run
6 Push Up + Shoulder Tap
20 High Knees
(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) Clean Pull + Clean @ 60-80%
(x5)
—
Then, for strength:
3×4 Snatch-Grip BTN Press @ RPE8-9

KETTLEBELL CORE: 5:30p

KB Skills(52#/35#)
5/s Swing Snatch
5/s Slow Spidermen
(x10′)
—
15’ EMOM
A:  10/s Split Stance Waves+10 Russian Twists
B:  6 Rev Lunge Slams + 4 Floor Passes
C:  4/s Half Kneeling Snatch
—
4×2’ Circuits
ODD:
6 Figure 8 Swings
6 Russian Twists

EVEN:
4 KB Squats+Halo
5 V-Ups + 5 Tuck Ups

Thursday

PSC

First SE: 4
5’ Max Push-Ups
—
Then
8 DB Step Ups
8 Sprinter Crunches
100m Sprint
(x8’)
—
Finisher
3/s RDL KB Handoffs
5/s T-Spine Openers
(x3)

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) Clean Pull + Clean @ 60-80%
(x5)
—
Then, for strength:
3×4 Snatch-Grip BTN Press @ RPE8-9

MUSCLE: 5:30p

Push-Pull-Pump
Add Weight Each Set

FTF Strict Press
15-12-10-8
30” Max Chin-Ups
(x4)
—
UH BB Row
15-12-10-8
30” Max Ring Dips
(x4)
—
DB Floor Press
15-12-10-8
30” Max KB Curls
(x4)

SHRED: 6pm

4×6’ Density Circuits (90” Rest between)

A:
5/s DB Snatch
8 Hollow Rocks
3/s Skaters
6 Cal Bike

B:
8 H2H Swings
8 KB Toe Touches
8 Sprinter Crunches
100m Run

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
w/a partner
A: 3 Hell Trots
100m Run
B: Rest
(x11’)

SPECIALTY CLASSES

SHRED: 6a

8x 3’/1’

A:
6 RKBS
6 Gob Lunges
3 Burpees

B:
4 DB Thrusters
4 Push Ups
8 Lateral Hops

**Work at MAX intensity

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

First 8’ EMOM
Odd: 6 Plate GTOs + 6 Lateral Hops
Even: 6 OH Lunges + 6 Russian Twists
—
Then, 
12 RKB Swings
12 Hollow Rocks
12 BW Squats
12 Cal AB
100m Run
(x12′)
–Rest 60”–
Then.
8 H2H KB Swings
8 Knees to Chest
8 Wall Balls
8 Cal AB
100m Run
(x8′)
–Rest 60”–
Last.
4 Lunge Jumps
4 Push-Ups
4 Chevrons
100m Run
(x4′)

Sunday

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