Monday

PSC

First. For Strength
5 Hang Power Cleans + 3 Front Squats @50-70%
*Every 3’ for 15’* (x5)
—
Then. For Conditioning, FAST.
10 RKBS
10 Renegade Rows
5 Box Jumps (12”/24”)
(x10)
—
500m Run.

Phase 1 Goblet Squat Test Option

SPECIALTY CLASSES

PRIMAL:

First, for Quality Reps.
5/s DB RDL
5/s Kneeling KB Jerks
(x3 Rounds)
—
Then, Quickly.
25-20-15-10-5
Russian Rope Slams
OH Plate Lunges
Squat Jumps
H2H Swings
150m Run

Tuesday

PSC

For Personal Progress Benchmark
Lactate Threshold 1
**In 9’ Heats**
12 Push Jerks (95#/65#)
5 OTB Lateral Burpees
300m Run
Then Rest until your heat is up
(x3)
TRACK TOTAL TIME
*Mark “RX”
No “RX” if scaled weight

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

3×9’ Density Circuits
A.
5 Hell Trots
100m Row
—
B.
15 OH RKB Swings
100m Run
—
C.
5/s DB Hanging Side Lunges
20 Cal AB

MUSCLE: 4:30p, 6p

First.
20-18-15-12-10 Bench Press @50-70%
15 UH Grip Band Pull Aparts
(x5)
—
Then.
5+5 DB Strict + Push Press
10 DB Flys
(x3-4)
—
Last.
20 Open Grip DB Skull Crushers
20 Plate OH Raises
(x3)

Wednesday

PSC

First. For Strength
5 Deadlifts @60-80%
8 Tempo Push Ups (30×1)
*Every 5’ for 20’ (x4)
—
Then. For Conditioning
10-8-6-4-2
Sand Bag Squats
DB Pull Throughs
Lunge Jumps
Rotational MB Slams
10/6 Cal Bike SPRINT

Phase 1: Squat Test and Row Test Options

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
Split Jerk Footwork
3×3 Jerk Balance
—
Main movement:
6×3 Split Jerks @ 60-70%
—
Then, for strength:
3×5 Front Squats @ 70-75%

KETTLEBELL CORE: 5:30p

KB Skills
5/s Swing Snatch + Forward Lunge
10”-15” Banded Hollow Hold
30” Body Saws
(x10’)
—
15’ EMOM
A: 20 Split Stance Waves
B: 6 MB HP > MB Squat Jump
C: 5/s KB FR Rev Lunge to Press
—
4×2’ Circuits
Even:
4/s Renegade Rows
4/s Sword Snatch
20  Flutter Kicks
Odd:
2/s TGU w/ Hip Ext
2/s Split Stance FR Pulse Squat
8 Around the World

Thursday

PSC

First. For Conditioning
10 (M)/6 (W) Pull Ups
150m Run
10 DB Step Ups
100m Row
10 Gob Curtsy Lunge + Curl
150m Run
(x12’)
—
Then. For Time. TRACK
500m Row
—recover—
Last
100 Hollow Rocks (no more than 10R at a time)

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
Split Jerk Footwork
3×3 Jerk Balance
—
Main movement:
6×3 Split Jerks @ 60-70%
—
Then, for strength:
3×5 Front Squats @ 70-75%

MUSCLE: 5:30p

First.
20-18-15-12-10 BB Rows
15 DB Side Raises
(x5)
—
Then.
4+4 Eccentric + Normal Chin-Ups
10 Heavy DB Rear Delt Raises
(x3-4)
—
Last.
10 Hammer Curls (together)
20 Band Curls
(x3)

PRIMAL: 6pm

10:1
Agility Ladder
10/s Front Rack Walking Lunges*
Ab Rollouts → (Inchworm Regression)
Reverse Lunge Rope Waves**
Wall Balls
100m Run

Friday

PSC

First. For Structure
6 Bench Press
10 Heavy DB Alt Sumo Rows
20”/s Low Side Plank
*Work for 16’
—
Then. 2×6’ AMRAP (3’ Rest between)
6 Alt DB Snatch
6 V-Ups
6 Skaters
80m Sprint
Track your 2nd AMRAP

SPECIALTY CLASSES

PRIMAL: 6a

3×9’ Density Circuits
A.
5 Hell Trots
100m Row
—
B.
15 OH RKB Swings
100m Run
—
C.
5/s DB Hanging Side Lunges
20 Cal AB

MUSCLE: 4:30p

First.
20-18-15-12-10
Back Squat @50-70%
(x5)
—
Then.
10 BB RDL
(x3)
—
Last.
30” MAX Heavy Goblet Squat
60” Weighted Wall Sit
(x3)

Saturday

PSC Crown Point

7:1
A:
MB Slams/Ring Rows
200m Run
X
—
B:
RDL+Curl & Press/Plyo Lunge Jumps
200m Row
X
—
C:
DB FR Squat/Plate GTO
80m Heavy Farmer Walk
X
—
D:
OH RKB Swings/Renegade Rows
12 Cal AB
X
(x25’)  *X= 30” Rest*
—
Then, In Teams of 3
A: 300m Run
B: Rest
C: Plank
(x3)

Sunday

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