Monday

PSC

First. For Strength
4 Hang Cleans @60-80%
10 Hollow Rocks
*5 Sets in 20’*
—
Then. For Conditioning, FAST.
10 Staggered Stance Swings|
10 KB Around the World
10 Ring Dips
100m Row Sprint
(x10)

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL:

First, for 5 Minutes.
Alternate between BW Squats, Push-Ups, Burpees.
—
Then, for 17 Minutes.*
80m Farmer Walk
5/s BW Bulgarian Split Squats
10 Kneeling Rope Slams
10 Supine Row
200m Run / 15 Calorie AB rotation
—
Then, for 5 Minute Abs.
5/s Rotational Side Plank
6 Double Bikes
15 Forearm Flutters

Tuesday

PSC

10-8-6-4-2
BB Rows
SB Squats
Tempo Plate Flutter Kicks (3131)
*16’ Cap*
—
Then. For Conditioning
8 (FtF) Push Jerks (95/65)
8 Goblet Lunges Jumps
300m Run
(x4) AFAP For time.

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

First, for 16 Minutes.
3/s Half Kneeling Landmine Press
5 Sandbag Squats
7 Double KB Sumo Deadlifts
9 DB Strict Press
150m Run – 150m Row alternation
—
Then,
10-8-6-4-2
½ Kneeling KB Press (split up reps per side)
Hollow Rocks
Get Up Front Lunge
Burpees

MUSCLE: 4:30p, 6p

First.
12-10-10-8-8 Bench Press @65-75%
10 Ring Face Pulls
(x5)
—
Then.
10 Close Grip DB Bench
(x4)
—
Last.
8 DB Arnolds
12 Band Push Downs
(xAMRAP)

Wednesday

PSC

First. For Strength
5 Deadlifts @60-80%
8 Tempo Push Ups (30×1)
*Every 5’ for 20’ (x4)
—
Then. For Conditioning
10-8-6-8-10
DB Snatches
Burpees
Max Bike Cal Sprint.
(15’ Cap)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
Split Jerk Footwork
3×3 Jerk Balance
—
Main movement:
2 Split Jerks @ 80-85%
(x2-3)
—
Then, for strength:
4×3 Paused Front Squats @ 70-80%

KETTLEBELL CORE: 5:30p

5/s Swing Snatch (x2)
10 Hollow Ring Extensions
(x10’)
—
For 10’
5/s KB Push Press
40 Flutter Kicks
5 Bench Jump Overs
5/s KB DL
10 Plate Russian Twists
100m Run
—
4×2’ Circuits
-30” Rest-
8 Reverse Crunch
4/s Low Plank Hip Drops
4/s Oppo Toe Tap
10 Bicycle Crunches
10 Bear Stance Shoulder Taps

Thursday

PSC

First. 8’ EMOM
4 Hell Trots
—
Then.
3/s SL RDL
20”/s Low Side Plank w/Leg Raise
80m Row
(x5)
—
Then. For Time.
1000m Row
—
Recover on Bike.

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
Split Jerk Footwork
3×3 Jerk Balance
—
Main movement:
2 Split Jerks @ 80-85%
(x2-3)
—
Then, for strength:
4×3 Paused Front Squats @ 70-80%

MUSCLE: 5:30p

First.
10 Pendlay Rows
10 Slow Band Upright Rows
(x5)
—
Then.
8/s DB Bench Rows
10 Band Upright Row
12/s Hammer Curls
(x4)
—
Last.
150 UH Grip Ring Rows (or) Supine Rows
(LASP)

PRIMAL: 6pm

Perform each complex for 5 minutes, followed by a 500m run, and then rest for three minutes. Perform (2) total rounds.

A: DB Complex
5 Renegade Rows
5 Front Squats
5 Curls
5 Jerks
5 Lunges
—
B: KB Complex
6 Deadlifts
6 Reverse Lunge
6 RKB Swing
15”/sd OH Hold
—
C: Bumper Complex
5/s Pull Through
30 OH Plate Flutter Kicks
5/s Side Lunge
8/s Lateral Hops

Friday

PSC

First. For Structure
6 Bench Press @60-80%
10 Bent Over Rear Delt Raises
10 Sprinter Crunches
*Work for 16’
—
Then. For Conditioning
50m Sprint + 50m Return Jog
1 Rope Pull AFAP + Rev Return Drag
10 Goblet Squats
Max Bicep Curls
(3-5 in 16’)

SPECIALTY CLASSES

PRIMAL: 6a

First, for 16 Minutes.
3/s Half Kneeling Landmine Press
5 Sandbag Squats
7 Double KB Sumo Deadlifts
9 DB Strict Press
150m Run – 150m Row alternation
—
Then,
10-8-6-4-2
½ Kneeling KB Press (split up reps per side)
Hollow Rocks
Get Up Front Lunge
Burpees

MUSCLE: 4:30p

First.
12-10-10-8-8
Back Squat @65-75%
(x5)
—
Then.
8/s Single Leg BB RDL
(x3)
—
Last.
45” MAX DB Forward Lunge
(x3)

Saturday

PSC Crown Point

Sunday

Open Gym and Phase 1 Testing 10am – 12pm @CP