Monday

PSC

First. For Strength
3 Clean and Jerks
(Hang Power Clean + Push Jerk)
12/s Pallof Press w/Band
*Every 4’ For 20’ (x5)
—
Then. For PPB SE:5
5’ Row for Distance
—
Finisher for Recovery:
Roll/Stretch/Ride the Bike

*Phase 1 Goblet Squat Test Option
*Phase 1 Row Test

SPECIALTY CLASSES

SHRED: 6:30p

First, in a 10’ EMOM.
10 Squat Jumps + 5 Push-Ups
—
Then, with a Partner.
A: 8 RKBS + 100m Run
B: 30” Plank then Rest
(x12 Min)
—
Then, with a Partner.
75 Burpees Total
B.U.A.N
When finished, 500m Run Together.

Tuesday

PSC

First. For Structure
1 Rope Pull + Heavy Return Drag
100m Sprint (walk back)
*4 Rds in 20’
—
Then. For Conditioning
w/a partner
A: 5/s DB Snatch
B: Rest
(x6’)
—Rest 2’—
A: 10 Lateral Plate Burpees
B: Rest
(x6’)

* Phase 1 Row Test Option

SPECIALTY CLASSES

SHRED: 7a, 6:30p

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: DB Lunges + Hollow Rocks
Then, Run 200m
B: Burpee Rope Slam + DB Pull Through
Then, 10 calorie AB
C: DB Suitcase Deadlift + Renegade Row
Then, Row 200m
(x2, 35’ Cap)

MUSCLE: 4:30p, 6p

First,
5 Back Squat @95% (of 8RM)
Last set open
(x5)
—
Then,
10 DB OH Press
6 Weighted Tempo Chin-Ups (3” down)
If unweighted, perform w/out tempo
(x4)
—
Last,
12 Full DB Side Raises
(x3)

Wednesday

PSC

First. For Structure
10 Back Squats at 65%
10 DB Bench Press
*Every 5’ for 15’ (x3)
—
Then. For Conditioning
10 Ring Rows
5 MB Slams
10 Push Ups
5 Hollow Rocks
10 Staggered Stance RKBS
5 KB Around the World
300m Run
(x18’)

*Phase 1 Goblet Squat Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

AUGUST GOAL: Improve strength & technique in the snatch from the floor.

First for technique:
2×5 Snatch Deadlift
—
Main Movement:
1 Snatch Pull + 2 Snatch @ 50-70%
(x5)
—
Then, for strength:
3×5 Overhead Squats @ RPE9

KETTLEBELL CORE: 5:30p

KB Skills(52#/35#)
5’ Max Snatches
Or
5/s Swing Snatch
5/s Slow Banded Chops
(x12′)
—
Then.
4/s Double KB Floor Wipers
10 Explosive High Knees
4/s Curtsy Lunge + Press
100m Run
(x12′)
—
Last. w/a partner
5 MB ½ Burpee + Pass
5/s ½ Kneeling MB Rot. Pass
10 High Plank MB Passes
100m Run
(x12′)

Thursday

PSC

Lactate Threshold 1 For PPB
For 3 Rounds.
In 9 Minutes Per Round
12 Push Jerk (95#/65#)
5 OTB Burpees
300m Run
Then, Rest the remainder of the 9 minutes until your heat is back up.
Record total time of all three rounds.

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

AUGUST GOAL: Improve strength & technique in the snatch from the floor.

First for technique:
2×5 Snatch Deadlift
—
Main Movement:
1 Snatch Pull + 2 Snatch @ 50-70%
(x5)
—
Then, for strength:
3×5 Overhead Squats @ RPE9

MUSCLE: 5:30p

First,
5 Bench Press @95% (of 8RM)
Last set open
(x5)
—
Then,
10 Weighted Ring Dips
If unweighted, perform 35 total
15 Seated DB Rear Delt Raises
(x4)
—
Last, AMRAP
5+5+5 BB Skull Crusher Drop-Set

SHRED: 6pm

3×9’ Density Circuits

A:
7 Landmine Goblet Squats
7 Ring Rows
100m Run
—
B.
5/s DB Snatch
100m Row
—
C:
5/s Plyo Skaters
3/s 1-Arm DB Reverse Lunge to Press
10 Calorie AB

Friday

PSC

First, for Strength.
5/s Front Rack Reverse Lunges
3/s Heavy Renegade Rows
*Every 4’ for 16’ (x4)
—-
Then. For Conditioning
10-8-6-4-2
Barbell Rows
Lunge Jumps
DB Push Press
Sprinter Crunches
Assault Bike Cals

*Adv Option: 100RKB Swing Challenge

SPECIALTY CLASSES

SHRED: 6a

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: DB Lunges + Hollow Rocks
Then, Run 200m
B: Burpee Rope Slam + DB Pull Through
Then, 10 calorie AB
C: DB Suitcase Deadlift + Renegade Row
Then, Row 200m
(x2, 35’ Cap)

MUSCLE: 4:30p

First,
5 Two-Position Deadlifts @65%
(x5)
—
Then,
8 Heavy Two DB Rows (x3)
Followed by…
12 @lighter weight (x2)
—
Last, AMRAP
20” Band Iso Curl
10 DB Curls

Saturday

PSC Crown Point

Free Community Workout @9am

40” : 40” w/ a Partner
A: Complete AMRAP in 40”
B: Rest
40 Plate GTO
40 Russian Twist
40 Dusty Lunge
40 Around the World (Plate)
40 Over the Plate Half Burpees
Switch every 40”. Finish all 40 reps of each as a team before moving to next movement.
(x40’)

Sunday

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