MONDAY

PSC

“Deep Dish”

First:
8 Bench Press
12 Heavy Goblet Squats
8 Ring Pull Ups
12 Alt Heavy Curls
(x20’)
—
Then:
w/a pal
A: 5/s DB Snatch
B: Rest
(x6’)
—-Rest 90”—–
A: 6 Lateral Plate Burpees
B: Rest
(x6’)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First:
Back Squat
Max Reps @75%
(x1)
—
Then:
35 Total Back Squats @65%
Least Amount of Sets Possible
—
Last:
8 DB Floor Press
10 DB Push-Ups
12 KB Curls
(x4-5)

FIT, 6:00 pm

For 12’
-w/a partner-
A: 4 Hell Trots
B: Hold Plank
—
For 8’ at Each Station
-60″ Rest and Rotate-
6 Front Rack Reverse BB Lunge
6 Russian Twists
80m Sprint
—
3/s DB Snatch
3/s DB HP Pull Through
10” AB Sprint
—
8 Goblet Squat Cleans
15 Rope Slams
8 Bench Jump Overs

TUESDAYPSC

“Sicilian”

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

Perform in a set with:
20”/s Paloff Hold
8 Ring Dips
*Complete 1 set every 5′ for 20′
—
Then For Conditioning
In Teams of 3
A: 100m Heavy Farmer Carry
B: 3 Heavy DB Complex
C: Rest
(x15’)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
4+4 Eccentric Chins + Chins
10”+10 Iso Hold + Ring Rows
10 KB Upright Rows
(x4)
—
Then.
8/s Piston DB Rows
10 Seated Band Face Pulls
12 KB Towel Curls
(x4)
—
Last.
12 Towel Ring Rows
12/s Open Palm KB Curl
12/s Leaning DB Side Raise
(x4)

FIT, 6:00 pm

For 10’
8 DB Step Ups
8 Tuck Ups
80m Sprint
—
Complete AFAP
14-12-10-8-6-4-2
Barbell Row
KB Squat Jumps
Ring Dips
Landmine Rotational Lunges
150m Run
(25’ Cap)

WEDNESDAY

PSC

“Thin Crust”

First.
8 BB Step Ups
8 MB Slams
8 Chin Ups
8 Plank Ups
100m Run
(x14′)
—
Then, AFAP.
10 KB Lunges
10 Push Ups
10 Hollow Rocks
(x7′)
—
Finish:
B.U.A.N
50 Burpees
5x80m FR KB Carry

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
16-16-12-12
Piston DB Bench
Staggered Push-Up
8 Band Ext Rotation + Press
(x4)
—
Then.
8 Tempo Bench Press (40×0)
8 Supine MB Plyo Throw
15 DB High Rows
(x4)
—
Last.
10 DB Skull Crushers
MAX BB Push-Ups
Incline DB Rear Delt Raise
(x3-4)

FIT, 6:00 pm

For 18’
10 DB Suitcase Deadlifts
8/5 Push Ups
10 Weighted V-Ups
30 Alt Rope Waves
100m Run
—
For 7 Rounds
8 Renegade Rows
10 RKB Swings
100m Run
—
To Finish w/ a Partner
100m Farmer Walk + 200m Sprint + 300m Sprint Relay

THURSDAY

PSC

“Pan”

First, Your Choice.
5 Hang Power Snatches, or
5 Hang Power Cleans
Perform in a set with:
20”/s High Side Plank
*Complete 1 set every 4′ for 16′
—
Then.
“Hell’s Bells”
15 OHKBS
200m Run
(x6)

SPECIALTY CLASSES

MUSCLE, 5:30 pm

First.
8/s BB Bulgarian SS
8 Ab Rollouts + 20” Iso Hold (adv: with BB)
(x4)
—
Then.
6/s Elevated Tempo Pistol Squat (3010)
8/s Feet Up Straight Leg Glute March
10/s HK Banded Pallof Press
(x4)
—
Last.
8/s SL Landmine RDL
20/s Side Plank Hip Taps
8/s DB Split Squat
(x3)

FIT, 6:00 pm

Complete 9:1
A: DB Curl & Press + BB Step-Ups (total)
Then, 200m Row
—
B: Ring Rows + Rotational MB Slams
Then, 200m Run
—
C: Wall Balls + Plate Pull Through
Then, 200m Run
—
Then 6:1
A: DB Thrusters + BB Curls
Then, 200m Run
—
B: Plyo Push-Ups + KB Lawnmower Row (per side)
Then, 200m Run
—
C: MB Slams + Pull-Ups
Then, 200m Run
—
FINISH: 300m Row

FRIDAY

PSC

“Hand Tossed”

First:
10-8-6-4-2
Elevated BB Split Squat
Chest Fly
Ab Rollouts
20” Easy Bike Ride
(x20′)
—
Then:
800m Sprint For Time
—
Recover
—
To Finish:
10 Ring Rows
8 KB Lateral Lunges
6 Renegade Rows
4 Box Jump Overs
(x10′)

SATURDAY

PSC: Crown Point 

3 Rounds of 10’ AMRAP
100m Row
10 Push-ups
10 Bear Kick-thrust
10 Cal Assault Bike
10/s BW Rev Lunges
10 Chin-ups
100m Run
10 Butterfly Sit-ups
10/s SL Glute Bridge

SUNDAY

YOGA:

9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.