Monday

PSC

First, for Strength.
5 Front Squats @60-80%
7/s DB Kneeling Bench Rows
Perform a set every 4’ for 20’
(x5)
—
Then, For Conditioning
w/a partner
A1: 8 Kickstand Swings + 8 Around the World + 100m Run
A2: 8 Figure 8 Cleans + 8 KB Pull Throughs + 100m Run
B: Rest
(x15′)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

10:1
Squatting Rope Waves
Push-Ups
Lunge Jumps w/ Plate Twist
Hand-to-Hand RKB Swings
Calorie Row
100m Run

Tuesday

PSC

4×6′ Density Circuits
ODD:
10 Rope Slams
3/s BW Side Lunges
10 DB Thrusters
6 Push Ups
100m Run

EVEN:
Burpee + 5 Waves (x3)
2 Hell Trots
10 Russian Twists
10 High Knees
100m Row Sprint
—
Finish w/a Pal:
Alternate 60” Planks
(x5)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, for 6’
10 High Knees
5 BW Squats
5 V-Ups
—
Partner Workout
Then, 2×8’ Circuits / 90” Rest
A: 3/s Humblers
B: Max Plyo Skaters
(x2)
–150m Run–
A: 12 Wall Balls
B: Max Renegade Rows
(x2)
–150m Run–
A: 8/s OH Curtsy Lunge
B: Max Spidermen
–150m Run–
—
Then, w/ Partner:
100 Total Burpees

MUSCLE: 6p

First,
9  Barbell Bench Press
9  Barbell Rows
(x4)
—
Second,
11 Chin Ups
11 DB Press in Ext Rotation
(x3)
—
Last,
12  Barbell Curls
12  Bent-Over Rear Delt Raises
12  Supine DB Tricep Extensions
(x3)

Wednesday

Restorative Yoga
8 pm – CP

PSC

First. For Strength.
5 Push Jerks @ 60-80%
5/s KB RDL Handoffs
Every 4′ for 16′
(x4)
—
Then. For Conditioning.
10-8-6-4-2
Hang Power Cleans @~40%
Renegade Side Raises
RDL Power Jumps
BW Squats
200m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 1 Pull Complex @ 50%
—
Then:
5 x 1 (1+2) Power Clean/Snatch + Clean/Snatch @ 60-80%
—
Then, for strength:
4 x 4 Overhead Squats @ 70-85%

SHRED: 12 pm

14-12-10-8-6-4-2
Bench Hop Overs
DB Snatches
Skater Burpees
DB Pullover Twists
KB Lunge Pass Throughs
—
Then, Until Last Person Finishes
10 High Knees
10 Mountain Climbers
10 Push-Ups

KETTLEBELL CORE: 5:30p

KB SKILLS
2/s  2 1-Arm Swings>2 High Pulls>2 Snatc
8/s  Teapots
20” Hollow Hold/Tuck
(x12 Min)
—
Then,
8  KB Staggered Stance Press
8  MB Sit Ups
8  Figure 8 Swings
4 Lateral Bench Jump Overs
(x10′)
—
8  Double KB Upside Down Squat
8  DB Bear Stance Row
8  Supine Oppo Toe Taps
10 Power Strokes
(x10′)
—
Finisher w/ a Partner
A:  100m Run
B:  10 Russian Twists+10 Mt Climbers
(x5 min)

Thursday

PSC

First, for Structure.
8 Sandbag Squats
80m Heavy Farmers Carry
Complete a round every 4’ for 20’
(x5)
—
Then, For Conditioning
3/s 1-Arm LM Thruster
6 Low Planks Hip Drops
6 Burpee Lateral Plate Hops
1 Ladder Drill
150m Run
(x11’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.
First:
3 x 1 Pull Complex @ 50%
—
Then:
5 x 1 (1+2) Power Clean/Snatch + Clean/Snatch @ 60-80%
—
Then, for strength:
4 x 4 Overhead Squats @ 70-85%

MUSCLE: 5:30p

5×13 Sandbag Squats
4×5 Deadlifts
3×9/s Bulgarian Split Squat

SHRED: 6pm

14-12-10-8-6-4-2
Bench Hop Overs
DB Snatches
Skater Burpees
DB Pullover Twists
KB Lunge Pass Throughs
—
Then, Until Last Person Finishes
10 High Knees
10 Mountain Climbers
10 Push-Ups

Friday

PSC

First, for Structure.
8 Pull Ups
5 Jump Overs
Max Invasive Hollow Hold
Complete a round every 4’ for 16’
—
Then, For Conditioning
w/a friend.
A: 100m Run
B: 10 RKB Swings + Plank w/hollow body
(x5’)
—Rest 1’—
A: 200m Run
B: 20 RKB Swings + Hollow Hold
(x6’)
—Rest 1’—
A: 300m Run
B: 30 RKB Swings + Hollow Rocks
(x7’)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, for 6’
10 High Knees
5 BW Squats
5 V-Ups
—
Partner Workout
Then, 2×8’ Circuits / 90” Rest
A: 3/s Humblers
B: Max Plyo Skaters
(x2)
–150m Run–
A: 12 Wall Balls
B: Max Renegade Rows
(x2)
–150m Run–
A: 8/s OH Curtsy Lunge
B: Max Spidermen
–150m Run–
—
Then, w/ Partner:
100 Total Burpees

Saturday

PSC

Sunday

Yoga will be at 9am @CP
Open Gym/Phase 1 Testing 10a-12p @CP