MONDAY

PSC

“Korben Dallas”

First:
Find a 3 Rep Max
~OR~
5 Front Squats @75%
8 Double KB Row
10 Supermen
Complete 1 set every 4′ for 20′
—
Then:
KB Complex
100m Run
(x8)

SPECIALTY CLASSES

PRIMAL: 6:30 pm

For 16’
10 Renegade Rows
10 MB Slams
40 Alt Rope Waves
150m Run
—
For 20’
10 Goblet Squats
8/4 Push Ups
10 Hollow Rocks
20 Rope Waves
50m Sprint / 50m Return Jog

TUESDAYPSC

“John McClane”

First:
8 Deadlifts
10 Push Ups
12 Sprinter Crunches
100m Run
(x20’)
—
Finisher:
5×20”/s Low Side Plank

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete AFAP
80 Goblet Rev Lunge
80 Tuck Ups
300m Run
—
60 Goblet Squat Cleans
60 DB Floor Press
300m Run
—
40 Ring Dips
40 KB Hanging Side Lunge
300m Run
—
20 DB Thrusters
20 Spiderman Crunches
300m Run
—
10 Burpees
40 Plate Flutter Kicks
(x3)

MUSCLE: 4:30 pm, 6pm

First.
6-6-6+ Bench Press @75-85%
(x3)
—
Then.
8 Neutral Grip DB Bench
15 Seated Band Rows
(x5)
—
Last.
8 Weighted Push-Ups
8 Heavy DB Pull-Over
(x4)

WEDNESDAY

PSC

“Butch Coolidge”

First:
Find 1 Rep Max Hang Clean
*OR*
5 Hang Power Cleans
10 Bicep Curls
20” Hollow Hold
*Work for 25’*
—
Then, 10-8-6-4-2:
Pull-Ups
Butterfly Sit Ups
Heavy DB Lunges
MB Slams
200m Row

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First
3 Muscle Snatch + 3 OHS @ 30-50%
(x2)
—
Main Movement
Snatch: 75%x2, 80%x1, 85% 3×1
—
Then, for Strength
BTN Jerk: Find 3RM/1RM

KETTLEBELL CORE: 5:30 pm

KB Skills
10 Banded RKBS
5/s Side Plank Complex
10 Pause Russian Twists
(x10’)
—
15’ EMOM
A: 15 Rope Snakes+10 Rope Waves
B: 14 Heavy Renegade Rows
C: 6 KB Grounded Rows+10 Double KB Swings
—
For 10’
30 Butterfly Crunches
30 Side Plank Hip Drops
30 Tuck Ups
30 Spiderman Crunches

THURSDAY

PSC

“Paul Stevens”

“Mr. Silver”
NOT RX 53#/35#
500m Run
35 Gob Squats
500m Run
75 RKBS
500m Run
25 Burpees
500m Run
Track Time

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
6-6-6+ Back Squat @75-85%
(x3)
—
Then.
8 Front Squat @75%
% of Back Squat top set
(x3)
—
Last.
20 DB Glute Bridges
(x3)

PRIMAL: 5 pm

For 15’
5/s DB Snatch
12 Ring Rows
10 Bench Jump Overs
7cal AB
—
For 15’
5/s DB Step Up
12 Sprinter Crunch
10 Plate GTO
60m Farmer Carry

FRIDAY

PSC

“Hudson Hawk”

First:
5/s BB Lunges
12 DB Seal Rows
10 Ring Dips
*Work for 20*
—
Then:
5/s DB Snatches
15 Ring Rows
6 Weighted Lunge Jumps
8/5 Cal Bike
(12’)

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
10+10” Bent Over Band Row + Iso Hold
10 Neutral Grip DB Strict Press
10+10” Push-Ups + Iso Hold
(x3)
—
Then.
8/s HK Landmine Press
8/s DB Chinese Row
(x4)
—
Last.
6 Chin-Ups (adv: weighted)
5+5 Strict Press + Push Press (FTF)
(x5)

SATURDAY

PSC: Crown Point 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.