This Week 

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

September Programming PrepPSC

First. For Strength
5 Back Squats @ 60-80%
8 Tempo (3131) DB Side Raises
*every 4’ for 20’ (x5)

Then. For Conditioning
w/a partner
A: 5 Hang Power Cleans
6 Plyo Skaters
150m Run
B: Rest
(x15’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

3×9’ 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

 

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 16’*

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% 

KETTLEBELL CORE: 5:30p

KB Skills
5 Double KB Hike & Clean
4/s Slow Pendulum Swings
(x10’)

15’ EMOM
A:  10 Rope Rainbows+20 Waves+5 Slams
B:  4/s Staggered Stance MB Slams
C:  4/s Split Stance KB Press

4×2’ Circuits
EVEN: 2/s ½ TGU w/ Hip Ext.
4/s Hip Drop
4/s KB Row

ODD:   6  KB Curls
6 Tuck Ups
6 H2H Swings

 

 

Thursday

PSC

First For Strength
3 Hang Power Snatches + 3 OHS
10 Slow Russian Twists
*Every 4’ for 16’ (x4)

Then. For Quality
25-20-15-10-5
Rope Slams
Oblique Mountain Climbers
Goblet Squats
Sprinter Crunches
200m Row/200m Run
(20’ 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)
30”/s FFE Hip Flexor Stretch (sets 1-3)
(x5)

Then,
12-10-8/s Kettlebell BSS
(x3)

Last,
10 Dumbbell RDL
30”/s SL Wall Sit
(x3)

 

PRIMAL: 6pm

10:1
Agility Ladder
10/s Front Rack Walking Lunges
Ab Rollouts → (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

3×9’ 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

 

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

P360 Race PrepPSC Crown Point

First, 15’ 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:  RKB Swings/Renegade Rows
200m Row

B:  Ring Rows/Goblet Squats
200m Run

C:  Alt. MB Slams/Push Ups
200m Row

D:  V Ups/Plate OH Curtsy Lunges

10 Cal Assault Bike

(x25’)

 

 

 

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP

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