O
This Week
Schedule Changes!
M/T/W: New Class! 10am PSC (No Noon Classes)
Th: No Change (11a PSC, 12p Weightlifting)
F: 11a, 12p PSC
July Cycle:
Monday – Varied
Tuesday – Pull-ups
Wednesday – Front Squat
Thursday – Structure
Friday – Jerks
July PPBs will include:
- Biathlon
- Strength Endurance 4
PPBs can be viewed, here.
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′)
PSC Ocean Beach
First,
3×7’/2’ AMRAPS
A:
4 Hell Trots
100M Run
—
B:
7 RKB Swings
6 Push Ups
5 Plate GTO
150M Row
—
C:
3/S Goblet Curtsy Lunge
10 Knees to chest
5 Calorie Bike
—
Finish,
60” low plank
(x4)
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