Monday

PSC

First. For Strength
2 Cleans
Rest 15”
2 Cleans
8 KB Push Jerks
*Every 4’ for 20’ (x5) *
**Cleans can be hang or full**
—
Then. For Conditioning
3 Hang Power Snatches
5 Sand Bag/MB Squats (10)
10 DB Russian Twists
100m Sprint @80%
(x5)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: H2H Swing + Plyo Skater
Then, Run 200m
B: LM Reverse Lunge to Press + Inchworms w/ Full Stand-Up
Then, 10 calorie AB
C: DB Thruster + High Plank Kickout
Then, Row 200m
(x2, 35’ Cap)

Tuesday

PSC

First. For Structure
5/s Goblet Curtsy Lunge to Lateral Step up
8 Ab Rollouts
8 Paused Ring Rows (2”)
*Every 4’ for 16’ (x4)*
—
Then. For Conditioning
300m Run
3/s SL RDL
3/s ½ Kneeling LM Press
200m Run
6 Ring Push Ups
3/s KB Halo
100m Run
10 Sprinter Crunches
(x16’)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

First, in a 10’ EMOM.
8 Goblet Reverse Lunges + 8 V-Ups
—
Then, with a Partner.
A1: 5/s DB Snatch + 100m Run
B: Rest
(x12 Min)
—
Then, to Finish:
50 Push-Ups
50 V-Ups
50 Squat Jumps
(x12 Min Cap)
(ADV: 100 of everything)

MUSCLE: 4:30p, 6p

First,
3+3 Seated BB OH Press
Rest 20” between triples
8 Ring Layouts
(x4)
—
Then,
5 DB Bench Press
8×5010 Ring Towel Rows
(x6)
—
Last,
12×3010 Bent Over Band Row
8×3010 Barbell Skull Crushers
(x3)

Wednesday

PSC

First. For Strength
5 Deadlifts @70-80%
30”/s Pallof Hold
*Every 5’ for 25’ (x5)
—
Then. For Conditioning
A) 300m Run
B) TGUs (Alternating sides until Partner returns)
(x10’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
2 x 3 Muscle Snatch
3 x 3 Snatch Balance
—
Main Movement:
2 Snatch @80-90%
(x5)
—
Then, for speed strength:
4×3 Seated Box Jumps

KETTLEBELL CORE: 5:30p

KB Skills
4/s Rotational KB Clean
4/s Bent Press Windmill
10 Table Top MB Push- Ups
(x12’)
—
15’ EMOM
A: 4 Rope Wave Kneel to Stand
B: 4/s Rev. Lunge MB Rotations
C: 4/s Seated Alt Press
—
For 12’ W/ Partner
A1: 4/s Snatch+Rev Lunge + 3/s SA HP Kickouts
A2: 4/s Figure 8 Swings+ 10 Hollow Rocks
B: Rest

Thursday

PSC

First. For Structure
1 Uneven Rope Pull AFAP
10 KB Dead Bugs
*4 Rds in 18’*
—
Then. Partner Conditioning
a) 5 Goblet Squat Jumps + 10 Hollow Rocks
b) Rest
(x6’)
–Rest 3’–
a) 3 Hell Trots
b) Rest
(x6’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
2 x 3 Muscle Snatch
3 x 3 Snatch Balance
—
Main Movement:
2 Snatch @80-90%
(x5)
—
Then, for speed strength:
4×3 Seated Box Jumps

MUSCLE: 5:30p

First,
6 Back Squat @75-85%
(x4)
—
Then,
3+3 Front Squat
Rest 20” between triples
(x3)
—
Last, With a Pal
5 Manual GHR Razor Curls
(x3)

PRIMAL: 6pm

Complete as fast as possible.
300m Run
—
6 Pull-Ups
6 American Sit-Ups (Regression → 5/s Sprinter Crunch)
8 KB Sumo Deadlift
(x3)
—
300m Row
—
50 Plyo Skaters
70 BW Squats (perform a squat jump every 5th rep)
—
200m Farmer Carry
—
5/s Goblet Side Lunge
10 OH Grip BB Rows
(x3)
FINISH: 30 Burpees

Friday

PSC

First. For Structure
6 Front Squats @60-75%
5×5” Negative KB Goblet Curls
*Every 4’ for 16’ (x4)*
—
Then. For Conditioning.
10:1
Chin Ups
Ham Erg Curls
DB Pull Throughs (total)
Bench Jump Overs (total)
80m Run
(20’Cap)

SPECIALTY CLASSES

PRIMAL: 6a

First, in a 10’ EMOM.
8 Goblet Reverse Lunges + 8 V-Ups
—
Then, with a Partner.
A1: 5/s DB Snatch + 100m Run
B: Rest
(x12 Min)
—
Then, to Finish:
50 Push-Ups
50 V-Ups
50 Squat Jumps
(x12 Min Cap)
(ADV: 100 of everything)

MUSCLE: 4:30p

First,
10 Weighted Push-Ups
10 Barbell Curls
10 Lateral Raises
(x10)
—
Then,
10 Two Dumbbell Rows
10 Band Push-Down
10 Rear Delt Raises
(x10)

Saturday

PSC Crown Point

100m Run
15 OH KBS
15 Box Jumps
15 V-Ups
15 DB Power Snatch
150m Row
Rest 90″
(x35’)

Sunday

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