This WeekÂ
COMMUNITY:
–Restorative Yoga will begin a tested offering on Thursday night, 7pm, at Crown Point. If attendance is good, we’ll continue to provide it.
–Race Prep enrollment is still open. The first class takes place Tuesday, August 27th and will be a 10 week endurance program leading up to the Thrive Half Marathon on November 2nd. Enroll here.
–-Closed 9/7 Weekend: Just a heads up that we will be closed at all locations the weekend of September 7th. Our staff is attending a continuing education seminar so that we can continue to better our coaching for you.
PROGRAMMING:
“Endless Summer”
BLOCK 6, WEEK3:
Monday – Jerks
Tuesday – Varied
Wednesday –Â Back Squats
Thursday – Varied
Friday – Varied
MONDAY
PSC
“Ants Marching”
First:
3 Jerks @ 60-80% (STRENGTH)
~OR~
6 Strict Press @ 60% (MUSCLE)
3/s Renegade Row
*Work for 16â*
—
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
TUESDAY
PSC
“Tripping Billies”
First:
10 BB Rows
10 DB Lunges
10 Ring Push Ups
60m SA Farmer Carry
*Work for 15â*
—
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
(x15â)
SPECIALTY CLASSES
PRIMAL:Â 7 am, 6:30 pm
For 20â
3/s DB Snatch
10 Hollow Rocks
8 Ring Dips
40m Farmer Carry
50m Sprint/50m Return Jog
—
For 12â
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.
5â Max Push-Ups
—
5â Max Chin-Ups
WEDNESDAY
PSC
“Satellite”
First:Â
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
(x12â)
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 (1â Pause)
—
15â EMOM
A: 10 Alt. Waves+ 5 Waves (x3)
B: 15 V Ups
C: 5/s Windmills
—
For 12â
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
30â 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 16â
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
10â AB Sprint
Then, 800m Run
—
Then:
5-4-3-2-1
Hang Snatch
Lateral Bar Burpees
10â 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 PointÂ
FIRST, Against Friends for 20â:
30â Head to Head Max Plate Taps
Winner moves on to new challenger, Loser completes:
8 Pushups
8 BW Curtsey Lunges
8 Hanging Bicycles
80m Run (Return from run to find new challenger)
—
THEN, in teams of 5, 5 rounds for Max Intensity:
5 Tuck Jumps (AFAP)
10 Lateral Plate Hops (AFAP)
15â Max Cal Bike Sprint
*(A) performs recovery BW squats while (B) goes, then rests during (C)-(E) until turn comes up again
**Team with highest total Cals wins
PSC: Ocean Beach
First, 15â EMOM
A: 5 Devilâs Press
B: 20 Lunge Jumps
C: 15 Straight Leg Plate Sit-Ups
—
Then, For 17â
40m Bear Crawl
10 Butterfly Sit-Ups
10 DB Sumo Rows
10 SB Squats
100m Row Sprint / 10â Bike Sprint
Rest 30-60â
—
Finisher
15 BB Curls
15 Band Push-Downs
(AMRAP)
Â
SUNDAY
YOGA:
9 am @ Crown Point
9 am @ OB
OPEN GYM:Â
10 – 12 pm @ Crown Point.
Leave A Comment
You must be logged in to post a comment.