This WeekÂ
We are closed Labor Day, Monday 9/3!
Saturday, Sept 8th – FREE Community Workout @9am in Crown Point and Ocean Beach
September Cycle:
Monday – Back Squats
Tuesday – Varied/Structure
Wednesday – Varied
Thursday – Snatches
Friday – Varied/Lift
PPBs can be viewed, here.
Monday
PSC
First.
Sleep in.
—
Then.
Have a relaxing day
—
Last,
Welcome Local Summer!
SPECIALTY CLASSES
PRIMAL:
Tuesday
PSC
First. For Strength
5 Back Squats @ 60-80%
8 Tempo (3131) DB Side Raises
*every 4â for 20â (x5)
—
Then. For Conditioning
w/a partner
A: 5 Hang Power Cleans
6 Plyo Skaters
150m Run
B: Rest
(x15â)
Phase 1: Squat and Row Test Option
SPECIALTY CLASSES
PRIMAL:Â 7a, 6:30p
3×9â Density Circuits
A:
5 Hell Trots
100m Row
—
B.
15 OH RKB Swings
100m Run
—
C.
5/s DB Hanging Side Lunges
20 Cal AB
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MUSCLE: 4:30p, 6p
First,
10 Bench Press @60% (3s down)
10 Band No Moneys
(x5)
—
Then,
10/s Seated SA OH KB Press
12 Feet Up Ring Row
(x4)
—
Last, AMRAP
8 Standing BB Skull Crushers
8 Push-Ups (5s down)
8/s Hammer Curls
8 Bent Over Band Rows (5s down)
Wednesday
PSC
First. For Structure
5/s DB Bulgarian Split Squats
5/s KB Push Jerk
10 Hollow Rocks
*4 Rds in 16â*
—
Then. For PPB Aerobic Power 2
10:1 Burpees
100m Run
*Record Time
Phase 1: Goblet Squat Test Option
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
First for technique:
2×5 Sots Press
—
Main Movement:
2 x (1+2) Power Clean + Jerk @ 70%
(x4-5)
—
Then, for strength:
3×6 Front Squats @ 70-75%Â
KETTLEBELL CORE: 5:30p
KB Skills
5 Double KB Hike & Clean
4/s Slow Pendulum Swings
(x10â)
—
15â EMOM
A: Â 10 Rope Rainbows+20 Waves+5 Slams
B: Â 4/s Staggered Stance MB Slams
C: Â 4/s Split Stance KB Press
—
4×2â Circuits
EVEN: 2/s ½ TGU w/ Hip Ext.
4/s Hip Drop
4/s KB Row
ODD: Â Â 6 Â KB Curls
6 Tuck Ups
6 H2H Swings
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Thursday
PSC
First For Strength
3 Hang Power Snatches + 3 OHS
10 Slow Russian Twists
*Every 4â for 16â (x4)
—
Then. For Quality
25-20-15-10-5
Rope Slams
Oblique Mountain Climbers
Goblet Squats
Sprinter Crunches
200m Row/200m Run
(20â Cap)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
First for technique:
2×5 Sots Press
—
Main Movement:
2 x (1+2) Power Clean + Jerk @ 70%
(x4-5)
—
Then, for strength:
3×6 Front Squats @ 70-75%
MUSCLE: 5:30p
First,
10 Front Squats @60% (3s down)
30â/s FFE Hip Flexor Stretch (sets 1-3)
(x5)
—
Then,
12-10-8/s Kettlebell BSS
(x3)
—
Last,
10 Dumbbell RDL
30â/s SL Wall Sit
(x3)
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PRIMAL: 6pm
10:1
Agility Ladder
10/s Front Rack Walking Lunges
Ab Rollouts â (Inchworm Regression)
Reverse Lunge Rope Waves
Wall Balls
100m Run
Friday
PSC
500m Row
—
5/s Front Rack Rev Lunges (115#/75#)
6/3 Pull-Ups
(x3)
—
300m Run
—
15 RKBS (53#/35#)
15 BW Squats
(x3)
—
800m Run
*Record Time*
SPECIALTY CLASSES
PRIMAL: 6a
3×9â Density Circuits
A:
5 Hell Trots
100m Row
—
B.
15 OH RKB Swings
100m Run
—
C.
5/s DB Hanging Side Lunges
20 Cal AB
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MUSCLE: 4:30p
First,
10 Push Press @60%
5 Shoulder Mob Floor Slides (sets 1-3)
(x5)
—
Then,
12 Close-Grip Bench (3s down)
8-10 Ring Pull-Ups (3s down)
 *4-6 Assisted (5s down)*
(x4)
—
Last, With a Pal
10 Heavy DB Sit-Ups
15 Rear Delt Raises
(x3)
Saturday
PSC Crown Point
First, 15â EMOM:
In any order:
5 Plate GTO
5 Tuck Jumps
5 Chevrons
—
Then, 5 Rounds:
5 BW Squat
5 V-Up / Tuck-Up
5 Push Up
—
To Finish, 500m Medley:
Complete 500m utilizing any combination of the following:
Bear Crawl
Crab Walk
Burpee Broad Jump
Reverse Lunge
Handstand Walk
PSC Ocean Beach
7:1
A: Â RKB Swings/Renegade Rows
200m Row
—
B: Â Ring Rows/Goblet Squats
200m Run
—
C: Â Alt. MB Slams/Push Ups
200m Row
—
D: Â V Ups/Plate OH Curtsy Lunges
10 Cal Assault Bike
(x25â)
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