Monday

PSC

First, for Structure.
80m Sandbag Carry
High Plank Rope Pull Through
4 Rds in 20’  
—
Then, For Conditioning AFAP
10:1
RKBS (62#/44#)
100m Run
—
Finish
75 Hollow Rocks BUAN

SPECIALTY CLASSES

SHRED: 6:30p

25-20-15-10-5
Rope Slams
OH Plate Curtsy Lunges
High Plank Plate Up/Downs
Russian Twists
Goblet Squat + Curl (every other)
300m Run
—
Finisher (Optional)
60” Weighted Plank
30” Wall Sit
(x5)

Tuesday

PSC

First. For Strength.
8 Pull-Ups
5 Box Jumps
*Every 4’ for 16’ (x4)
—
Then. For Conditioning
In Teams of 4
A:300m Row
B:2/s TGU
C:5/s Rotational Wall Ball Slams + 10 Toe Taps
D:8 Paused Ring Dips + 8 Suitcase DLs
(x20’)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First:
Complete AFAP on the minute
10 BW Squats
10 Push Ups
*Repeat the corresponding movement non-stop until the next minute
Min 1-High Knees
Min 2- Jumping Jacks
Min 3- Shoulder Taps
Min 4- Flutter Kicks
THERE IS NO REST until you complete the 5th round of Squats/Push-ups
(x5’)
—
Then In a Circuit
3/s Landmine Squat to Press (alternating)
10 Ring Rows
5/s Low Side Plank Hip Taps
5 Bench Hop Overs (forward)
8 Cal Bike
(x12’)
—
Then, to Finish AFAP
500m Sprint
(rest 2’ between)
(x2)

MUSCLE: 6p

First,
Bench Press (% of 10RM)
8 @80%
8 @90%
8+ @100%
2×8 @80-75% (1-3-1-1)
—
Then,
Deadlift
12-10-8 (Beat Last Week)
—
Last, AMRAP
8 Banded Push-Ups
8 Plate Crush Press
8 DB Fly

Wednesday

PSC

First. For Strength
5 Front Squats
8 Heavy Goblet Curls
Every 4’ for 20’ (x5)
—
Then 8’ EMOM
8 DB Thrusters + 5 Push Ups
—
Finisher
3/s Tempo RDL (3131)
Max Invasive Hollow Hold
(x4)

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) Tall Power Clean + Tall Clean @ 40-60%
(x4)
—
Then, for strength:
3×8 Snatch-Grip BTN Press @ RPE8-9

KETTLEBELL CORE: 5:30p

KB Skills
5/s Swing Snatch/FTF Snatch
5/s  Banded Split Stance Squats
(x10′)
—
15’ EMOM
A: 10/s 1-Leg Waves
B:  8 MB Floor Pass + Slam
C:      ½ Rack/OH Forward Lunge
—
4×2’ Circuits
Odd:
3/s Table Top Rows
10 DB OH Flutter Kicks + 3 Rev. Crunch (x2)
Even:
3/s 1-Arm KB DL + 3/s 1-Arm Swings
3/s KB OH Bicycle

Thursday

PSC

8×3’/1’ @Max Pace
Teams of 3
5 Hang Power Cleans
3 Lateral Plate Burpees
—
6 Goblet Curtsy Lunge
6 Russian Twists

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) Tall Power Clean + Tall Clean @ 40-60%
(x4)
—
Then, for strength:
3×8 Snatch-Grip BTN Press @ RPE8-9

MUSCLE: 5:30p

Complete In Any Order:
100 Feet Up Push-Ups
100 Bent Over Band Rows
100 Band Skull Crushers
100 Band Pull Aparts
100 DB Side Raises
100 Sprinter Sit-Ups

SHRED: 6pm

8 DB Burpee Clusters
8 MB Sit Ups
1 Lunge Jump Agility Ladder
200m Run
(x10’)
—
6 OH KBS
6 KB Pull Throughs
6 MB Slams
100m Run
(x8’)
—
4 Goblet Squat Cleans
4 Lunge Jumps
4 Push Up Toe Taps
(x6’)
—
Team of 3 (or2) Row Sprint Relay
100m
(until the Erg reads 1500[2] or 2000[3])

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
10 Walking Offset Lunges
10 High Plank Side Shuffles
30” Isometric Glute Bridge
10 Banded Lat Pull Downs
60m Bear Crawl
300m Run
(x18’)

SPECIALTY CLASSES

SHRED: 6a

First:
Complete AFAP on the minute
10 BW Squats
10 Push Ups
*Complete the corresponding movement NON-STOP until the next minute
Min 1-High Knees
Min 2- Jumping Jacks
Min 3- Shoulder Taps
Min 4- Flutter Kicks
THERE IS NO REST until you complete the 5th round of Squats/Push-ups
(x5’)
—
Then In a Circuit
3/s Landmine Squat to Press (alternating)
10 Ring Rows
5/s Low Side Plank Hip Taps
5 Bench Hop Overs (forward)
8 Cal Bike
(x12’)
—
Then, to Finish AFAP
500m Sprint
(rest 2’ between)
(x2)

MUSCLE: 4:30p

First,
Back Squat (% of 10RM)
8 @80%
8 @90%
8+ @100%
2×8 @80-75% (1-3-1-1)
—
Then,
8 Barbell Good Mornings (Beat Last Week)
(x3)
—
Then,
20 Get Your Arms Big – CYOA
(x3-4)
—
Last,
Stretch / Roll / Mobility

Saturday

PSC Crown Point

Sunday

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