Monday

PSC

First. For Strength
3 Hang Cleans @60-80%
10” Weighted Hollow Hold (x2)
*5 Sets in 20’*
—
Then. For Conditioning, FAST.
10:1 Hang Power Cleans
1:10 Lunge Jumps (Total)
(Alternate movements with a partner)

Phase 1: Squat Test

SPECIALTY CLASSES

PRIMAL:

First, in a 10’ EMOM.
4/s ½ Racked Forward Lunge + 2 Power Burpees
—
Then, with a Partner.
A: 10 OH KBS + 100m Run
B: 15”/s High Side Plank, then rest
(x12 Min)
—
Then, with a Partner.
100 Squat Jumps Total
B.U.A.N
When finished, 500m Run Together.

Tuesday

PSC

8×3’ w/a pal. 2’ Rest in between
5 Push Press
5 BW Squats
(x2)
—
5 Push Jerks
5 Squat Jumps
(x2)
—
5 Front Squats
5 OTB Lateral Hops
(x2)
—
5 BB Thrusters
5 OTB Burpees
(x2)
—
400m Recovery Run Together

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Goblet Squats + Side Plank DB Raises*
Then, Run 200m
B: Rope Slam + DB Push Press
Then, 300m Row
C: 7 Hell Trots both Rounds
Then, 60 calorie AB
(x2, 35’ Cap)

MUSCLE: 4:30p, 6p

First.
8 Bench Press @60,70,80%
(x3)
—
Then.
Rest-Pause Bench (3) @65%
(x2)
—
Last.
8/s Alternating DB OH Press
12 Plyo Push-Ups
15 Band Pull Aparts
(x6)

Wednesday

PSC

First. For Strength
5 Deadlifts @60-80%
6 Tempo Floor Press (x131)
*Every 5’ for 20’ (x4)
—
Then. For Conditioning
8 DB Step Ups
8 V-Ups
100m Run
(x8’)
—
Finisher
3x Max/s 1-Arm High Plank

Phase 1: Squat Test Option
Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main Movement:
1 Push Jerk + 1 Split Jerk @ 75-85%
(x3-4)
—
Then, For Strength:
4×3 Front Squats @ 80-90%

KETTLEBELL CORE: 5:30p

KB Skills
5’ Max Swing Snatch Test
Or
5/s Swing Snatch Practice
(x~15’)
—
For 12’
4/s Figure 8’s
10 Body Saws
4/s Heavy KB FR Squats
20 Scissor Kicks
4/s KB Lawnmower Rows
6 Ab Roll Outs
100m Run
—
4×2’ Circuits
-30” Rest-
10 Spiderman Crunches
10 Turtle Crunches
10 Tuck Ups

Thursday

PSC

First. 8’ AMRAP
5/s DB Snatch
20/s Plate Flutter Kicks
—
Then. For Conditioning
Max Sand Bag Perimeter Carry
8 KB Side Lunges
Max Push Ups (Adv Weighted)
8 MB Slams
80m All Out Sprint
(x16’)

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main Movement:
1 Push Jerk + 1 Split Jerk @ 75-85%
(x3-4)
—
Then, For Strength:
4×3 Front Squats @ 80-90%

MUSCLE: 5:30p

First.
8 Heavy Pendlay Rows
10 Tempo Seated Band Rows (x331)
(x4)
—
Then.
8/s DB Piston Rows
8 Ring T-Raises
(x4)
—
Last.
6/s Heavy Hammer Curls
10  Tempo Ring Face Curls (3010)
(AMRAP)

PRIMAL: 6pm

First, 3×7’’ Density Circuits
A.
10 BW Squats
10 Push-Ups
10” Hollow Hold
B.
200m Row
20” Plank
C.
5 Pull-Ups
5 Lunge Jumps
5 MB Slams
—
Then,
4x200m Sprint

Friday

PSC

First. For Structure
6 Bench Press @60-80%
8 DB KB Sumo Row
8 Heavy DB Pull Through
*Work for 16’
—
25-20-15-10
RKBS
Shoulder Taps
Ring Rows
10” ALL OUT MAX CAL BIKE
20’ Cap

SPECIALTY CLASSES

PRIMAL: 6a

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: Goblet Squats + Side Plank DB Raises*
Then, Run 200m
B: Rope Slam + DB Push Press
Then, 300m Row
C: 7 Hell Trots both Rounds
Then, 15 calorie AB
(x2, 35’ Cap)

MUSCLE: 4:30p

First.
8 Back Squat @60,70,80%
(x3)
—
Then.
Rest-Pause Back Squat (3) @65%
(x2)
—
Last.
8 Snatch Grip RDL
(x4)

Saturday

FEBRUARY COMMUNITY WORKOUT – Join us at CP or OB at 9 am for our free monthly community workout. Bring your friends and family, no registration necessary.

PSC Crown Point

Sunday

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