This Week
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.
–-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, WEEK4:
Monday – Jerks
Tuesday – Varied
Wednesday – Back Squats
Thursday – Varied
Friday – Varied
MONDAY
PSC
“Protect Ya Neck”
First:
5 Jerks @ 60-80% (STRENGTH)
~OR~
10 Strict Press (MUSCLE)
8/s DB Sumo Row
*Complete 1 set every 4′ for 16′
—
Then:
Complete as fast as possible
300m Row
—
8/4 Chin Ups
8 H2H Swings
8 Butterfly Sit Ups
(x9)
—
300m Sprint
SPECIALTY CLASSES
PRIMAL: 6:30 pm
For 10′
12 Goblet Rev Lunges
10 DB Curl & Press
8 Squat Jumps
100m Run
—
Then, For 20′
8/4 Pull Ups
10 MB Slams
10 Skaters
10 DB Forward Lunge
80m Farmer Carry
300m Run
TUESDAY
PSC
“Triumph”
For 20:
3/s Front Rack Lunges
6 Lateral Hops
6 Sprinter Crunches
(x2)
100m Run
3/s DB Snatches
4/s DB Pull Through
5 Burpees
(x2)
100m Run
—
Finisher:
5 x 100m Sprint (walk return)
SPECIALTY CLASSES
PRIMAL: 7 am, 6:30 pm
8′ EMOM
3 Hell Trots
—
Complete ASAP
5/s DB Snatch
10 Sprinter Crunches
(x4)
300m Run
—
10 Ring Rows
10/5 Push Ups
(x4)
300m Run
—
12 Goblet Squats
10 Renegade Rows
(x4)
300m Run
MUSCLE: 4:30 pm, 6pm
First.
Complete In Any Order:
40” Max Open Grip DB Curl + 60” Rest
(x3)
—
40” Max CL Grip BB Floor Press + 60” Rest
(x3)
—
40” Max Plate Side Raises + 60” Rest
(x3)
—
Then.
8 Heavy BB Negative Curls
10+10 Slow Bus Drivers + Front Raise
12 OH DB Skull Crushers
(x4)
—
Last.
10 Reverse BB Curls
10 OH Band Tricep Extension
(AMRAP)
WEDNESDAY
PSC
“C.R.E.A.M.”
First.
5 Back Squats @ 60-80% (STRENGTH)
~OR~
10 Back Squats @ 60% (MUSCLE)
8 DB Floor Press
30” Low Plank
Complete 1 set every 5′ for 20′
—
Then, Pick Your Poison:
50 Hell Trots For Time w/a pal
-OR-
100 RKBS Challenge:
– 100 RKBS
– 5 Burpees every break
– Then, 500m Run
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6 pm
First: Snatch
80% x 3
85% x 2
90% x 1
93% x 1
85% x 2
—
Then: Clean & Jerk
85% x 2
90% x 1
93% x 1
85% x 1
80% x 2
KETTLEBELL CORE: 5:30 pm
KB Skills
4/s ½ Kneel Snatch + Floor Tap
8 Ring Rollout
8 MB Sit Up Toss
—
15 EMOM
A: 5/s Switch Stance Waves (x3)
B: 8 MB Slams + 12 Kick Outs
C: 14 KB Reverse Lunge
—
For 12’
4/s ½ Rack Squat
12 Sprinter Crunches
12 Plate Russian Twists + 30 Flutter Kicks
12 Rope Slams
80m Run
THURSDAY
PSC
“7th Chamber”
First:
10 BB Rows
8 Ring Dips
5 Box Jumps
(x15’)
—
Then:
25-20–15-10
DB Step Ups
Hollow Rocks
Ring Rows
200m Run
SPECIALTY CLASSES
MUSCLE: 5:30 pm
First.
8 Bench Press
8 Ring T-Raises
(x5)
—
Then.
8/s SA DB Strict Press
10 Plate Crush Press
(x3-4)
—
Last.
10 Ring Dips
10 BB Upright Rows
(x3-4)
PRIMAL: 5 pm
Complete ASAP
300m Sprint
—
12-10-8-6-4-2
Ring Dips
Butterfly Sit Ups
DB Thrusters
RKB Swings
100m Run
—
12 Plate GTO
12 Plate Russian Twists
12 Plate Lateral Hop
(x3)
—
800m Run
FRIDAY
PSC
“Bring Da Ruckus”
10:1 Bench Press
10:1 DB RDLs
10/5 Cal Bike Sprint
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
Teams of Three – For 25’
A: Works on Reps
B: 100m Farmer Carry
C: Rest
– 60cal Bike/Row
– 60 RDL
– 60 V-Up
– 60 Hang Power Clean
– 60 MB Slam
– 400m Run (Together)
—
Finisher
40 BB Curls
40 Supine BB Skull Crushers
40 BB Sit-Ups
PSC: Ocean Beach
8’ AMRAP
10 RKB Swings
6 Lunge Jumps
10/5 Push Ups
—
Then, For 25’
W/ a Partner
A: 25 BW Squats
B: Farmer Hold
(x2)
—
A: 200m
B: 5 MB Slams+ 10 Tuck Ups
(x2)
—
A: 200m Row
B: 6 DB Thrusters+ Renegade Rows
(x2)
—
A:45” AB
B: 6 Plate GTO + 5 Lateral Hops
(x2)
SUNDAY
YOGA:
9 am @ Crown Point
9 am @ OB
OPEN GYM:
10 – 12 pm @ Crown Point.
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