MONDAY

PSC

“Gangs of New York”

First, for Strength:
4 Jerks @ 60-80% (STRENGTH)
~OR~
8 Strict Press (MUSCLE)
3/s Single Leg RDL
*Complete 1 set every 4′ for 16′
—
Then, Pick Your Poison:
1 Mile Run For Time
1000m Row For Time
800m Farmer Carry

SPECIALTY CLASSES

PRIMAL: 6:30 pm

10:1
Thrusters
Hollow Rocks
MB Slams
Hanging KB Side Lunge
Push-Ups
200m Run

TUESDAYPSC

“There Will Be Blood”

First, for Strength:
5:4:3:2:1
Hang Power Clean
8 Ring Rips
*20 Minutes Allotted
—
Then, For Conditioning:
1 Heavy Rope Pull + Return
80m Farmer’s Carry
30” AB Ride
Recover for 1’
(x4 Rounds)

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

10’ EMOM
5/s DB Snatch
—
Then, 3×9’ Circuits
-with a Partner-
A: DB Complex
B: 200m Run
—
A: 8 Goblet Squats+8 V Ups
B: 200m Row
—
A: Plank
B: 200m Run

MUSCLE: 4:30 pm, 6pm

First.
8 Heavy Weighted Push-Ups
8 Slow Ring Rows
20-30” Iso Pull-Up
(x4)
—
Then.
10/s Standing Horizontal Band Curl
10 Weighted Bench Dips
20-30” Plate Pinch Hold
(x4)
—
Last.
50 DB Hammer Curls
50 Band Push-Downs
50 Plate Lateral Raises
(x2)

WEDNESDAY

PSC

“Last of the Mohicans”

First, for Strength:
4 Back Squats @ 60-80% (STRENGTH)
~OR~
8 Back Squats @ 60% (MUSCLE)
8/s Lawnmower Row
Max Hollow Hold
*Complete 1 set every 5′ for 20′
—
Then, for Conditioning:
10-8-6-4-2
BB Thrusters
OTB Burpees
Butterfly Sit Ups
80m Run
(20’ Cap)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First: Snatch Waves
80% x 3
85% x 2
80% x 3
85% x 2
—
Then: Clean & Jerk
70% x 2
80% x 2
85% 2 x 2
80% x 2

KETTLEBELL CORE: 5:30 pm

KB Skills
3/s Windmills (2” pause)
30” MB Plank
8 Knees to Chest
—
15’ EMOM
A: 10 MB Slams
B: 30 Plate Flutter Kicks+10 Russian Twists
C: 6 Double Swings + 6 Forward Lunges
—
For 10’
5/s SA Swings
10 Spider-Man Crunches
5/s Sword Snatch
8 MB GTO + 4 Lateral Hops
80m Run

THURSDAY

PSC

“Lincoln”

As Fast As Possible, In Order:
“Aerobic Power 3”
500m Row
—
5/s FR Rev Lunges (115/75)
6/3 Pull Ups
(x3)
—
300m Run
—
15 RKBS (53/35)
15 BW Squats)
(x3)
—
800m Run

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
5+5 Tempo Bench (30×0) + Bench
10/s SA DB Rear Delt Raise
(x4)
—
Then.
10 Seated Wide Grip BB Press
10 Standing Plate Pinch Press
(x4)
—
Last.
5+10 Plyo Push-Up + Push-Up
10 Band Face Pull + Ext Rotation
(x4)

PRIMAL: 5 pm

Complete AFAP
16-14-12-10-8
RKBS
Renegade rows
Sprinter crunches
Ring Dips
7cal AB
—
400m Run
—
10 Rev Lunges
10 Butterfly Crunches
10 Shoulder taps
(x5)

FRIDAY

PSC

“The Crucible”

Complete with a Partner:
8 Deadlifts
10 DB Bench
(x5)
Then, 300m Run
—
8 Hang Power Cleans
8 UH Grip BB Rows
(x5)
Then, 300m Run
—
8 BB Step Ups
10 DB Curls
(x5)
Then, 300m Run
—
If Time Remains:
Max Low Plank (x5)

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
8 Deadlift @ 65-75%
(x3)
—
6 Tempo Snatch Grip Deadlift (3110)
(x2)
—
Then.
8 Wide Grip Pause Pull-Ups
8 Ab Rollouts
(x4)
—
Last. If Time
12 Heavy Sumo Rows
(AMRAP)

SATURDAY

PSC: Crown Point 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.