MONDAY

PSC

“The Works”

First:
10:8:8:6
Back Squats
DB Bench
80m Farmer Carry
(x20’)
—
Then, for Conditioning:
7 Push Press (95#/65#)
8 Goblet Fwd Lunges
(x2)
80m Sprint
7 Plate GTO
8 Push Ups
(x2)
80m Sprint
(x15’)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First:
10-10-10+ Back Squat @50-60-70%
(x3)
—
Then:
Accumulate AMRAP in 4 Sets
FTF Front Squat (M: @BW // W: @85% BW)
Rest: 1-2’
—
Last:
8/s Piston Floor Press
8 Tempo BB Curls (20×0)
8 DB Arnolds
(AMRAP)

FIT, 6:00 pm

Complete AFAP
400m Run
—
15 RKB Swings
10 DB Thrusters
50m Sprint/50m Return Jog
(x5 Rounds)
—
300m Run
—
15 Goblet Squats
6 Pull Ups
10 Cal AB
(x5 Rounds)
—
300 Plate Flutter Kicks
*30 BW Squats Every Break

TUESDAYPSC

“Meat Lovers”

First, Your Choice:
STRENGTH: 4×5 Deadlifts @ 60-80%, or
MUSCLE: 4×8 Deadlifts @ 65%

Perform the above with:
20”/s High Side Plank
5 Double KB Jerks
Complete 1 set every 5′ for 20′
—
Then, for Conditioning:
8 BB Step Ups
8 Wall Balls
8 Hollow Rocks
80m Row Sprint
(x12’)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First:
4+4 Pause Chins + Chins
8 1½ Band Pull Aparts
8+8+8
Bus Driver + Front Raise + OH Press
(x4)
—
Then:
10/s SA Landmine Row
10/s Alternating DB Side Raise
10 KB Curls
(x4)
—
Last:
12/s LM Concentration Curl
12 Heavy DB Shrugs
12 Bent Over DB Row
(x3-4)

FIT, 6:00 pm

10:1
DB Complex
V Ups
MB Slams
Push Ups
KB Side Lunge (hanging)
Hollow Rocks
150m Run

WEDNESDAY

PSC

“BBQ Chicken”

3×11’ Circuits w/ 2′ Rest Between Each
A: 10 Plate GTOs
10 OH Curtsy Lunges
10 Plate Lateral Burpees
100m Run
—
B: 10 DB Sumo Squats
10 DB Pull Through
10/s DB Flutter Kicks
100m Row
—
C: 10 KB Swings
10 Gob Squats
10 V-Ups
10/5 Cal Bike

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
12-12-10-10
Close Grip DB Bench
12 UH Grip DB Front Raise
10 Band Face Pulls
(x4)
—
Then.
8 Slow Bench Press (4040)
8 Plyo Push-Ups
10/s Standing Band Ext Rotation
(x4)
—
Last.
10/s Open Palm OH KB Press
10 DB Flys
10 Rear Delt Raises
(x3-4)

FIT, 6:00 pm

First, AMRAP:
5/s DB Snatch
12 Ring Rows
8 Bench Jump Overs
60m Farmer Carry
(x17′)
—
Then, Complete AFAP:
15:13:11:9:7:5
OH KB Swings
5 Burpees
100m Run

THURSDAY

PSC

“Pesto”

First, Your Choice:
5 Hang Power Snatches, or
5 Hang Power Cleans
Perform with:
10 Rear Delt Raises
Complete 1 set every 4′ for 16′
—
Then:
10-8-6-8-10
DB Snatches
Burpees
Bike Cals
(16’ Cap)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
6/s BB Split Squat
8/s SL DB Glute Bridge
(x4)
—
Then.
5/s DB Lunge + Side Lunge
15”/s SL Wall Sit
10/s HK Banded Rotations
(x4)
—
Last.
10 BB Glute Bridge
10/s DB Side Bends
10 Heavy DB Rev Lunges
(x3)

FIT, 6:00 pm

Deck of Cards:
2×15′
A- 15 Cal Bike
2- 20 Plate OH Rev Lunge
3- 300m Run
4- 10/s Skaters
5- 10/s Sprinter Crunches
6 – 6 Hell Trots
7- 12 Plate GTO
8-  12 KB Lunge Jumps
9-  9 Wall Balls
10- 8 Ring Dips
J – 11 Goblet Squat Cleans
Q – 50 Plate Flutter Kicks
K – 8 Burpees
Joker- 800m Run
—
To Finish:
Choose 2 cards. Rotate between the two reps for 3’. Max effort.

FRIDAY

PSC

“Margherita”

First:
5/s Back Racked Fwd Lunges
10 Tempo Side Raises
10 Ab Rollouts
60m SA FR Carry
*Work For 20’*
—
Then, for Conditioning:
w/a partner
A: 6 OH Grip BB Rows
6 Lateral BB Hops
6 KB Side Lunges
B: Rest
(x6’)
–Rest 90”—
Complete twice. 

SATURDAY

PSC: Crown Point 

First,
12-10-8-6-8-10-12
Wall Balls
RKBS
Bear Stance Shoulder Taps (per side)
DB Snatches
200m Run (together)
—
Then: 
800m Run (together)
—
Last:
10-8-6-8-10
Burpees
GTOs

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.