Monday

PSC

First, for Strength.
5 Front Squats @60-80%
8/s DB Kneeling Bench Rows
Perform a set every 4’ for 20’
(x5)
—
Then, For Conditioning
8 Goblet Rev. Lunges
8 Rotational MB Slams
8 Hollow Rocks
8 RKB Speed Swings
150m Run
(x12’)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

4×6’ EMOMs
A.
EVEN: 8 Burpees
ODD: 4/s DB Snatches
B.
EVEN: 10 Heavy KB Swings
ODD: 10 Plyo Lunge Jumps
C.
EVEN: 7 DB Thruster
ODD: 10/s Bicycle Crunches
D.
EVEN: 8 MB Slams
ODD: 20 Mountain Climbers
—
8’ Finisher in Teams of 3
1. 200m Run
2. Max Around the Worlds
3. Max Push-Up + Renegade Row L/R

Tuesday

PSC

First, for Structure.
1 Rope Pull + Return Reverse Sled Drag
8/s Open Palm KB Press
8/s Non Alt Lunge Jumps
Get 5 Rounds in 25’ Running Clock.
—
Then, For PPB Lactate Threshold 3
*Record Total Time
400m Run
Rest 3’
(x3)

SPECIALTY CLASSES

SHRED: 7a, 4:30p, 6:30p

First, 6’ AMRAP
6 OH RKB Swings
5/s Lateral KB Hops
7/s KB Around the Worlds
—
Then, for 20’
3/s LM Reverse Lunge
10 High Plank Kickouts + 10 Mtn Climbers (x2)
3/s Humblers
1 Ladder Drill
8 Wall Balls
200m Row
—
Finsher:
KOTH or Bridge Run

MUSCLE: 6p

First,
10  Barbell Bench Press
10  Barbell Rows
(x4)
—
Second,
12 Chin Ups
12 DB Press in Ext Rotation
(x3)
—
Last,
15  KB Curls
15  DB Side Raises
15  Skull Crushers
(x3)

Wednesday

Restorative Yoga
8 pm – CP

PSC

First. For Strength.
5 Push Jerks @ 60-80%
3/s Eccentric Lateral Goblet Step Downs
Every 4′ for 16′
(x4)
—
Then. For Conditioning.
20-16-12-8-4
DB Snatches
Pendulum Swings
OH Plate Curtsy Lunges
Sprinter Crunches
60m Farmer’s Walk

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

OPTION: Choose Clean or Snatch.
Stay with that movement for the entire month.

First:
3 x 5 Pulls @ 60, 70, 80%
—
Then:
5 x 1 (2+1) Power Clean/Snatch + Clean/Snatch @ 60-80%
—
Then, for strength:
3 x 5 Overhead Squats @ 70%

SHRED: 12 pm

Partner Workout*
3×8’ Circuits / 2’ Rest
A: 20 Goblet Squats
B: Max Burpees
(x2)
–150m Run–
A: 20 RKB Swings
B: Max Spiderman
(x2)
–150m Run–
A: 20 Plate Hops Overs
B: Max Renegade Rows
(x2)
–150m Run–
Then,
5’ Ab Finisher
5 DB Weighted Sit Ups
5/s DB Russian Twists
5/s DB Pull Throughs

KETTLEBELL CORE: 5:30p

15 min EMOM
A:  5 Double KB FTF Clean>Push Jerk
B:  5 Upside Down KB Kneel to Stand
C:  20” MB High Plank
—
A:
4  Halo>Rev Lunge L/R
8/s Hip Drops
3  10 High Knees+1 Half Burpee
100m Run
(x10′)
—
B:
8  Figure 8’s+ Squat
4/s DB Half TGU
8/s Spidermen
50m Back Pedal
(x10′)

Thursday

PSC

First, For Time.
1 Mile Run @CP
KOTH @PB.
—
Then, for Structure.
30m Sandbag Lunge
3/s KB Halo
10 DB Piston Bench
10-15” Banded Hollow Hold
Complete 5 Rounds in 25 Minutes.

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

5×10 Sandbag Squats
4×6 Deadlifts
3×10/s Bulgarian Split Squat

SHRED: 6pm

Partner Workout*
3×8’ Circuits / 2’ Rest
A: 20 Goblet Squats
B: Max Burpees
(x2)
–150m Run–
A: 20 RKB Swings
B: Max Spiderman
(x2)
–150m Run–
A: 20 Plate Hops Overs
B: Max Renegade Rows
(x2)
–150m Run–
Then,
5’ Ab Finisher
5 DB Weighted Sit Ups
5/s DB Russian Twists
5/s DB Pull Throughs

Friday

PSC

First, 8′ EMOM
1/s DB Snatch + 3/s Shoulder Taps + 10 High Knees
—
Then, complete the following PPB.
SE 3: 5′ Max Pull-ups
—Rest 3’—
Then. For Conditioning
10 Rope Slams
x
10 Lateral Hops
5 Push Ups
200m Run
x
5/s KB Pass Throughs
100m Row Sprint
x
(16’)
*”X” indicates 30″ Rest

SPECIALTY CLASSES

SHRED: 6a, 12 pm

First, 6’ AMRAP
6 OH RKB Swings
5/s Lateral KB Hops
7/s KB Around the Worlds
—
Then, for 20’
3/s LM Reverse Lunge
10 High Plank Kickouts + 10 Mtn Climbers (x2)
3/s Humblers
1 Ladder Drill
8 Wall Balls
200m Row
—
Finsher:
KOTH or Bridge Run

Saturday

PSC

Sunday

Yoga will be at 8am @CP
Open Gym/Phase 1 Testing 10a-12p @CP