MONDAY

PSC

“Ants Marching”

First:
3 Jerks @ 60-80% (STRENGTH)
~OR~
6 Strict Press @ 60% (MUSCLE)
3/s Renegade Row
*Work for 16’*
—
Then:
For Time
10:1 Thrusters (85#/55#)
100m Run

SPECIALTY CLASSES

PRIMAL: 6:30 pm

Complete 9:1, Then 6:1
A: Goblet Squats + Push Ups
Then, 200m Run
—
B: Renegade Rows  Lunge Jumps
Then, 200m Run
—
C: MB Slams + V Ups
Then, 200m Run

TUESDAYPSC

“Tripping Billies”

First:
10 BB Rows
10 DB Lunges
10 Ring Push Ups
60m SA Farmer Carry
*Work for 15’*
—
Then:
w/a Partner
A1: 6 Front Racke Reverse Lunges + 6 OTB Burpees + 80m Sprint
A2: 5 Hang Power Cleans + 5 Goblet Squat Jumps + 6 Cal AB
B: Rest
(x15’)

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

For 20’
3/s DB Snatch
10 Hollow Rocks
8 Ring Dips
40m Farmer Carry
50m Sprint/50m Return Jog
—
For 12’
10 RKBS
5 Burpees
150m Run

MUSCLE: 4:30 pm, 6pm

First.
25 Barbell Curls
15 Ring Rows
10 Rear Delt Raises
(x4)
—
Then.
25 Skull Crushers
15 Plate Front Raises
10 Ring Dips
(x4)
—
Last.
5’ Max Push-Ups
—
5’ Max Chin-Ups

WEDNESDAY

PSC

“Satellite”

First: 
3 Back Squats @ 60-80% (STRENGTH)
~OR~
6 Back Squats @ 60% (MUSCLE)
10 DB Piston Bench
Complete 1 set every 5′ for 20′
—
Then:
4 Hell Trots
150m Row
(x12’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First: Snatch

80% x 3
85% x 2
90% x 1
85% x 2
—
Then: Clean & Jerk
80% x 2
85% x 2
90% 2 x 1
85% x 1
80% x 1

KETTLEBELL CORE: 5:30 pm

KB Skills
10 Heavy Swings
8 Ab Rollouts
10 Sprinter Crunches (1” Pause)
—
15’ EMOM
A: 10 Alt. Waves+ 5 Waves (x3)
B: 15 V Ups
C: 5/s Windmills
—
For 12’
8 OH Swings+ 10 Around the World
8 Hollow Rocks
8 Bear Stance Shoulder Taps
8 Rope Slams
80m Run

THURSDAY

PSC

“What Would You Say?”

First:
5 Deadlifts @~70%
10/6 Chin Ups
10 DB Pull Through
100m Recovery Run
(x20′)
—
Then:
2/s Heavy TGU
30” Wall Sit
(x15′)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
5+5 Pause Bench + Bench
10 Band No Moneys
(x4)
—
Then.
8 BTN Wide Grip BB Press
10 DB Flys
(x4)
—
Last.
10 Piston Floor Press
15 Side Raises
(x3)

PRIMAL: 5 pm

For 16’
8 Chin Ups
15 Tuck Ups
8 Double KB DL
10cal AB
—
Then,
20-15-10-5
Goblet Rev Lunge
DB Push Press
Tuck Ups
100m Run

FRIDAY

PSC

“Don’t Drink The Water”

First:
10-9-8-7-6
Goblet Squats
Pull Ups
10” AB Sprint
Then, 800m Run
—
Then:
5-4-3-2-1
Hang Snatch
Lateral Bar Burpees
10” AB Sprint
Then, 800m Run

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
8 Deadlift @80%
*Build to an 8RM*
(x1)
—
6 Tempo Deadlift (31×1)
(x3)
—
Then.
6 Wide Grip Pull-Ups
16 Weighted Shoulder Taps
(x4)
—
Last. If Time
10 Partner Towel Rows
10 DB Pull Overs
(x3-4)

SATURDAY

PSC: Crown Point 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.