Monday

PSC

First, for Strength.
3/s DB Snatch to Jerk Combo
4 Box Jumps
6 Ab Roll-Outs
Complete 4 rounds in 20 minutes.
—
Then, complete the following PPB
for time.
Aerobic Power 2
10:1 Burpees
100m Run

SPECIALTY CLASSES

SHRED: 12p, 6:30p

First, for 6’
2 Hell Trots
100m Run
—
Then, for 15’
3/s Lateral Burpee Box Jumps
6 DB Reverse Lunges
10/s Bicycle Crunches
6 DB Thrusters
20 High Knees
150m Run
—
Finisher: 5’ AMRAP
5 RKB Swings
5 Goblet Squats
5 Push-Ups

Tuesday

PSC

First, for Strength.
5 Deadlifts @ 60-80%**
8 Bent Over RD Raises
Complete 1 set every 4 minutes
for 20 minutes.
—
Then, for Conditioning.
20 Ring Rows
20 Split Lunge Jumps
20 MB Toe Taps
20 MB Mountain Climbers
20 RKB Swings
100m Run
(x18 Min)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

3×6’ / 1’ Off
A:
4/s Renegade Row
4/s DB Snatch
4 Burpees
100m Run
B:
6 RKB Swings
3/s KB Rotational DLs
4/s KB Around the Worlds
100m Row
C:
30 Rope Waves
3/s 1-Leg RDL MB Slams
4/s Side Plank Combo
6 Tuck Jumps
—
Partner Finisher:
3x300m Sprint Repeats

MUSCLE: 6p

First,
6   Strict Press
8   Chin Ups
(x4)
—
Second,
10 Barbell Floor Press
10 Seal Rows
(x3)
—
Last,
12  Hammer Curls
12  DB Bent Over Rear Delt Raises
12  Banded Tricep Pressdowns
(x3)

Wednesday

Restorative Yoga
8 pm – CP

PSC

LT 1
For 3 Rounds
In 9 minutes per round.
12 Push Jerk (95#/65#), or (75#/45#)
5 OTB Burpees
300m Run
Rest remainder of 9 minutes until
your heat is back up.
Record total time of all 3 rounds.

PROGRAM DEVIATIONS

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Technique:
3 x 3 Hip Snatches @ 40-50%
—-
Primary Lift:
Snatch Ladder
30, 50, 70, 80, 90, 95, 100, 90, 80, 70
—-
Then, for strength:
3 x 2 High Bar Back Squats

SHRED: 12 pm

14-12-10-8-6-4
Russian Rope Slams
Walls Balls
KB Suitcase DLs
Burpees
Renegade Rows
200m Run
—
Finisher: Teams of 3
1,500m Relay for Time

KETTLEBELL CORE: 5:30p

Skills,
2/s 1-Arm Swing>Swing Snatch>FTF Clean>Push Press
2/s Alternating MB Slams
*1 set every 3 min for 12 min*
—
A:
15m Bear Crawl>Bench Jump Over
3/s   MB Curtsy Lunge>Press
3/s  DB Pull Through w/ Push Up
B:
3    Double KB Row L/R>Clean>Rev Lunge L/R
20  Plate OH Alt Knee Tucks
100m Run
(x10′)
—
Finisher w/ Partner
A:  100m Sprint
B:  H2H Sings
(x5)

Thursday

PSC

First, for Structure.
8 DB Bench Press
4/s 1/2 Racked Goblet Rev Lunge
8 Pull-Ups
Complete 4 Rounds in 20 Minutes.
—
Then, for Conditioning.
(6) 3’on / 90” off Intervals. Continue for as long as you can.
1: 50 BW Squats + 50 Shoulder Taps
2: 50 Goblet Squats + 50 Spidermen
3: 50 Goblet Lunges + 30 Burpees
5: 50 Renegade Rows + 50 Plyo Skaters
6: 50/30 Push-Ups + 40 V-Ups
Run Makers for Stopping Point:
1 – 2: 1 Mile/KOTH
3 – 4: 800m
5: 500m
6: No Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Technique:
3 x 3 Hip Snatches @ 40-50%
—-
Primary Lift:
Snatch Ladder
30, 50, 70, 80, 90, 95, 100, 90, 80, 70
—-
Then, for strength:
3 x 2 High Bar Back Squats

MUSCLE: 5:30p

3×7 Back Squats @70%
3×7 Barbell RDL
3×7/s KB Forward Lunges
3×15 KB Calf Raises

SHRED: 6pm

14-12-10-8-6-4
Russian Rope Slams
Walls Balls
KB Suitcase DLs
Burpees
Renegade Rows
200m Run
—
Finisher: Teams of 3
1,500m Relay for Time

Friday

PSC

First, for Strength.
1 Hang Clean Complex
6 RDL Handoffs
Complete 1 set every 4 minutes
for 16 minutes.
—
Then, complete the following PPB.
SE 5: 5′ Row

SPECIALTY CLASSES

SHRED: 6a, 12 pm

3×6’ / 1’ Off
A:
4/s Renegade Row
4/s DB Snatch
4 Burpees
100m Run
B:
6 RKB Swings
3/s KB Rotational DLs
4/s KB Around the Worlds
100m Row
C:
30 Rope Waves
3/s 1-Leg RDL MB Slams
4/s Side Plank Combo
6 Tuck Jumps
—
Partner Finisher:
3x300m Sprint Repeats

Saturday

PSC

Sunday

We’ll see you at 9am for the March Community Workout!

First, “Dirty Thirty”
10 BW Squats
10 Sit Ups
10 Push Ups
(x5′)
Then, 2 Density Circuits
5/s Russian Rope Slams
10 Lunge Jumps
5 MB Slams
30″ Low Plank
150m Run
-2min Rest Between Rounds-
(x10′)
Finisher w/ Partner
A:  7 Burpees
B:  Max Plate OH Flutter Kicks
(x5′)

Open Gym/Phase 1 Testing 10a-12p @CP