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

TUESDAYPSC

“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 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.