Monday

PSC

First, for Structure.
10 UH Grip BB Hip Rows
8 Prone Y Activations
3/s Pistol Squats
Complete 1 set every 4 minutes for 16′
—
Then, for Conditioning.
(3) 6:1 Stations
A: 6:1 Push Jerks/Lunge Jumps
Then, 200m Run
B: 6:1 Goblet Squat/Push Ups
Then, 200m Run
C: 6:1 RKB Swings/Ring Rows
Then, 200m Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 2 → Optional Row Test
Push Press →DBs
Advanced Progressions:
N/A

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, 5’ AMRAP
6 BW Squats
20 High Knees
6 Push-Ups
20 Bicycle Crunches
—
Then,
25-20-15-10-5 / Total Reps
Rope Rainbows
Banded Kickouts
RKB Swings
OH Reverse Lunges
Lateral Hop Overs
150m Run

Tuesday

PSC

First, for Strength.
5 Deadlifts @ 60-80%**
8 DB Side Raises
Complete 1 set every 4 minutes
for 20 minutes.
—
Then, in Teams of 3
A: 300m Row Sprint
B: Rest
C: Rest
(x20 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 →**OPTIONAL 5′ Goblet Squat TEST** or **10 KB Hinge Taps
Tier 2 → 200m Row

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

Tabata Clock Intervals 3×20”.10” – 3 Rounds
3 total rounds. 2 minutes rest between rounds.
Plyo Skaters
RKB Swings
Goblet Squat + Curl
Burpees
KB Around the Worlds
—
Finisher, w/ a Partner (x4)
A:  200m Row
B1. Max 180s
B2. Max Renegade Rows

MUSCLE: 6p

First,
4   Barbell Bench Press
8   Barbell Rows
(x4)
—
Second,
8 DB Strict Press
10 Pull Ups
(x3)
—
Last,
12  LM Kneeling Press
12  Skull Crushers
12  KB Curls
(x3)

Wednesday

P360 Jerk Academy this Sunday
10am, P360 Crown Point
Register here!

Restorative Yoga
8 pm – CP

PSC

First, for 5′.
5 Squat Jumps
5 High Plank Shoulder Taps
5 V-Ups
—
Then, for 15 Minutes
10 Ring Rows
10 BW Side Lunges
–
5 Pull-Ups
5 Split Lunge Jumps
5 Push-Ups
(x2)
–
5/s RDL Power Jumps
—
Then, for 7 Minutes.
w/ a Partner
A: Skater Burpees
B: 100m Run
—
Finish:
300 OH Plate Flutter Kicks

PROGRAM DEVIATIONS

Phase 1 Progressions:
Pull Ups →Supine Rows

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Technique:
3×3 Hip Snatches @ 30-40%
(x4)
—-
Primary Lift:
1 x (1+1) Power Snatch + Snatch @ 70-85%
(x5)
—-
Then, for strength:
3 x 4 High Bar Back Squats

SHRED: 12 pm

First, for 6’
5/s Lateral Plate Hops
6 Plate GTOs
20 Weighted Flutter Kicks
8 Plate Glute Bridges
—
Then, 2×10’ AMRAP
7 DB Push Press
7 DB Burpees
100m Run
6 Goblet Squats
6 Rotational KB Deadlifts
100m Row
5 MB Slams
5 MB Push-Ups
100m Run
—
Finisher, w/ a Partner
A: 10 Calorie Row
B: Max Hell Trots
(x3)

KETTLEBELL CORE: 5:30p

15 min E.M.O.M.
A:  4  Double KB Clean>Rev Lunge L/R
B:  4/s Bear Stance DB Rear Delt Raise
C:  4/s Banded ½ Kneeling Chop
—
Then,
3 1-Arm Swing R>RKB Swing>1-Arm Swing L
10 Explosive High Knees + Up Down (x3)
4/s Split Stance KB Press
4/s MB Roll Outs
100m Run
(x20′)

Thursday

P360 Jerk Academy this Sunday
10am, P360 Crown Point
Register here!

PSC

First, for Structure.
8/s KB Bulgarian Split Squat
12 DB Floor Press
8 Paused Ring Rows
20 minutes to complete 4 rounds
—
Then, for Conditioning.
8 Squatting Waves
60 Mountain Climbers
3/s Heavy Goblet Curtsy Lunges
5/s KB Archer Rows
100m Run
(x14 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1→ **OPTIONAL GOBLET SQUAT TEST**62#/44# or KB Split Squats
Advanced Progressions:
N/A

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Technique:
3×3 Hip Snatches @ 30-40%
(x4)
—-
Primary Lift:
1 x (1+1) Power Snatch + Snatch @ 70-85%
(x5)
—-
Then, for strength:
3 x 4 High Bar Back Squats

MUSCLE: 5:30p

3×8 Back Squats @70%
3×8 Barbell RDL
3×8/s KB Reverse Lunges
3×15 KB Calf Raises

SHRED: 6pm

First, for 6’
5/s Lateral Plate Hops
6 Plate GTOs
20 Weighted Flutter Kicks
8 Plate Glute Bridges
—
Then, 2×10’ AMRAP
7 DB Push Press
7 DB Burpees
100m Run
6 Goblet Squats
6 Rotational KB Deadlifts
100m Row
5 MB Slams
5 MB Push-Ups
100m Run
—
Finisher, w/ a Partner
A: 10 Calorie Row
B: Max Hell Trots
(x3)

Friday

P360 Jerk Academy this Sunday
10am, P360 Crown Point
Register here!

PSC

First, for Strength.
4 HPC @ 60-80%
5 Power Jumps
Complete 1 set every 4 minutes
for 16 minutes.
—
Then, for Conditioning.
400m Row
Rest 90″
400m Run
Rest 90″
(x20 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Tier 1 → 5 Hang Muscle Cleans + 5 Push Press
Tier 2 → **OPTIONAL 5′ Row TEST** 

SPECIALTY CLASSES

SHRED: 6a, 12 pm

Tabata Clock Intervals 3×20”.10” – 3 Rounds
3 total rounds. 2 minutes rest between rounds.
Plyo Skaters
RKB Swings
Goblet Squat + Curl
Burpees
KB Around the Worlds
—
Finisher, w/ a Partner (x4)
A:  200m Row
B1. Max 180s
B2. Max Renegade Rows

Saturday

PSC

Sunday

Jerk Academy
10am, P360 Crown Point
Register here!

Flow Yoga 9am @CP
P360 Jerk Acadeymy, 10a @ CP
Open Gym/Phase 1 Testing 10a-12p, @PB