MONDAY

PSC

“Can I Kick It?”

First:
5 Jerks @ 60-80% (STRENGTH GOAL)
~OR~
10 Strict Press (MUSCLE GOAL)
with 5/s Heavy DB Pull Through
*Complete 1 set every 4′ for 16′
—
Then:
300m Sprint
—
5 Push Press
7 Goblet Squats
9 RKBS
(x8)
—
300m Sprint

SPECIALTY CLASSES

PRIMAL: 6:30 pm

For 15’
5/s Snatch
12 RKB Swings
5 MB Slams
150m Run
—
Then, For 15’
8 Chin Ups
10 Goblet Reverse Lunges
8 Push Ups
5”/5”/5” AB
—
Finisher w/ a Partner
1’ on/1’ off Plank

TUESDAYPSC

“Electric Relaxation”

First, for 20′:
6 Hang Power Cleans
6 Push Ups
6 Lateral Bar Hops
(x2)
100m Run
—
10 RKBS
10 Gob Rev Lunges
10 Hollow Rocks
(x2)
100m Run
—
Finisher:
Teams of 4
100 Bike Cals for Time

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

For 15’
10 KB FR Squat
10 V Ups
10 DB Floor Press
7 Cal AB
—
Then,
12-10-8-6-4
KB Grounded Alt Row
Hollow Rocks
Plate OH Lunge
Tuck Jumps
200m Run

MUSCLE: 4:30 pm, 6pm

First.
15 Barbell Curls
10/s Staggered Push-Ups
15 Rear Delt Raises
(x4)
—
Then.
10/s LM Concentration Curl
12 Band Skull Crushers
15 UH Grip DB Front Raise
(x4)
—
Last.
10/s Alternating DB Iso Curl
12 OH Band Tricep Extension
15 DB Shrugs
(x4)

WEDNESDAY

PSC

“Bonita Applebaum”

First:
5 Back Squats (STRENGTH GOAL)
~OR~
10 Back Squats (MUSCLE GOAL)
with 10 Tricep Skull Crushers
(x4)
—
Then:
“Triathlon”
500m Row
500m Run
20 Burpees
For Time

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First: Snatch
80% x 3
Then 3×3 @ 75%
—
Then: Clean & Jerk
2×2 @ 80%
Then 3×2 @ 70%

KETTLEBELL CORE: 5:30 pm

KB Skills
6/s SA KB Swing
6/s Low Plank Spiderman Crunch
40 Plate OH Flutter Kicks
(x12’)
—
For 20’
10 H2H Swings
12 V Ups
6/s SA KB Push Press
10 Plate Russian Twists
40 Alt Rope Waves
150m Run

THURSDAY

PSC

“Scenario”

First:
10-8-6-4-2
Deadlifts
KB Push Press
Ring Body Saws
20’ Cap
—
Then:
8 DB Step Ups
8 MB Slams
8 Lunge Jumps
(x8)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
5+5 1¼ Bench + Bench
12 UH Grip Band Pull Apart
(x4)
—
Then.
10 Seated DB Strict Press
(x4)
—
Last.
8 KB Bench
8 Ring T-Raises
(x4)

PRIMAL: 5 pm

10’ EMOM
12 Goblet Squats + 5 Burpees
—
Then, for 25’
8 Suitcase DL
10 Wall Balls
12 Tuck Ups
200m Run
8 DB Thrusters
10 Ring Rows
12 Spider Crunches
200m Row

FRIDAY

PSC

“I Left My Wallet In El Segundo”

*Perform each letter twice before moving on
A: 8 KB Side Lunge + 8 KB Row + 8 Suitcase Deadlift
B: 6 Pull Ups + 5 Burpees + 6 Push Ups
C: 5 Calorie Bike + 150m Run
(x25’)
—
Then:
To Finish
3 Barbell 21’s

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
8 Deadlift @60-65%
(x5)
—
Then.
8 Wide Grip Pull-Ups
30” Weighted Plank
(x5)
—
Last. If Time
10/s SA DB Row
(AMRAP)

SATURDAY

PSC: Crown Point 

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.