Monday

PSC

First. For Strength
5 Hang Power Cleans
10 Seated DB Press
*Every 4’ for 20’ (x5) *
—
Then. For Conditioning
Lactate Threshold 3
400m Run
Rest 3’
(x3)
*Record Total Time

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

First, in a 10’ EMOM.
10 Plyo Lunge Jumps + 5 Push-Ups
—
Then, with a Partner.
A: 8 RKBS + 100m Run
B: 30” Plank then Rest
(x12 Min)
—
Then, with a Partner.
75 Burpees Total
B.U.A.N
When finished, 500m Run Together.

Tuesday

PSC

First. For Structure
1 Rope Pull AFAP
Max KB Invasive Hollow Hold
8/s Uneven KB Hinge
*3-4 Rds in 20’*
—
Then. For Conditioning
10 Split Stance Hammer Curl and Press
Max Ring Dips
10 DB Sumo Squats
60m Bear Crawl
300m Run
(x15’)

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: DB Lunges + Hollow Rocks
Then, Run 200m
B: Pull-Ups + DB Pull Through
Then, 10 calorie AB
C: DB Suitcase Deadlift + Renegade Row
Then, Row 200m
(x2, 35’ Cap)

MUSCLE: 4:30p, 6p

First,
8 Seated BB OH Press
30” Weighted Plank
(x5)
—
Then,
8 DB Bench Press
12 LM Towel Rows
(x5)
—
Last, AMRAP
Max Chin-Ups
Max Push-Ups

Wednesday

PSC

First. For Strength
5 Deadlifts @75%
5/s Tempo TGU Sit-Ups (3030)
*Every 5’ for 25’ (x5)
—
Then. For Conditioning
10 Reverse Lunging Waves
10 High Plank DB Pull Through
10 Goblet Squats
10/s Plate Flutter Kicks
60m ½ Front Rack Carry
(x10’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First for technique:
3 x 5 Muscle Snatch
—
Main Movement:
3 Snatch @ 70-80%
(x4)
—
Then, for strength:
4 x 5 Box Jumps

KETTLEBELL CORE: 5:30p

KB Skills
5/s Snatch + Windmill
5/s Table Top Plate Pull Throughs
(x10’)
—
15’ EMOM
A: 10/s SA Rope Waves + 10 Slams
B: 15 Hollow Rocks/Holds
C: 5/s Seated KB Press
—
Then,
4/s ½ Rack KB Squat
4/s HP MB Roll Out
20 Seated Rope Waves
Lateral Bear Crawl
100m Run
(x12′)

Thursday

PSC

First. For PPB SE:3.
5’ Max Pull-Ups
—
Then. For Conditioning
5/s Gob Lateral Step Ups
15 Hollow Rocks
8 MB Slams
6 Cal Bike Sprint
(x5)
—
Optional Finisher
500m Partner SB Carry
(400m in CP)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First for technique:
3 x 5 Muscle Snatch
—
Main Movement:
3 Snatch @ 70-80%
(x4)
—
Then, for strength:
4 x 5 Box Jumps

MUSCLE: 5:30p

First,
Back Squat
12-10-8-6 @60-80%
(x4)
—
Then,
6 Front Squat @70%
(x4)
—
Last,
8/s SL DB RDL
8 Hand Walkouts
(x3)

PRIMAL: 6pm

3×9’ Density Circuits

A.
7 Landmine Goblet Squats
7 Ring Rows
100m Run
B.
5/s DB Snatch
100m Row
C.
5/s Plyo Skaters
3/s 1-Arm DB Reverse Lunge to Press
10 Calorie AB

Friday

Join us for FRIDAY NIGHT BITES this evening, 5:30 at Cass Street Bar and Grill. Have a drink and mingle with your fellow classmates.

PSC

For PPB. AP4
12 Clean and Jerk (HPC + PJ) 65#/95#
100m Run
(x3)
—
25-20-15
15-10-5
OHKBS (26/44)
Push-Ups
100m Run
(x3)
—
50 Goblet Squats (26/44)

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, 60 calorie AB
(x2, 35’ Cap)

MUSCLE: 4:30p

First,
6-8-10-12-15
BB Floor Press
Two DB Row
(x5)
—
Then,
10 Barbell Curls
10 Double KB Skull Crushers
10 Plate Lateral Raises
(x5)
—
Then,
15 KB Towel Curls
15 Band Skull Crushers
15 DB Arnolds
(x5)

Saturday

PSC Crown Point

FREE COMMUNITY WORKOUT: 9am

Working with a Partner:
100 Ring Push Ups (or elevated pushups)
100 Double DB Rows
100 KB Deadbug Leg Raise
100 Sandbag Marches

Option A:
Every 40 Reps Collected Each: Alternate cardio move each round together: 100m Run / 10 Cal AB / 20+20m Bear Crawl (front door to edge of building, walk through walk way, edge of building to back door)
*10 rep cap (per movement)
Complete in any order

Option B:
Every 100 Reps Collected Each: 2x 40m Dash (w/ 40m walking recovery) 40m is building pathway to building pathway along the bay walk
*20 rep cap
Finish all 100 reps for a movement before moving on to the next movement

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP