This Week 

October Cycle:

Monday Cleans / LT 3
Tuesday – Varied
WednesdayDeadlifts
ThursdayVaried / SE 3
FridayVaried Lift / AP 4

PPBs can be viewed, here.

Monday

Healing in the Gym

PSC

First. For Strength
Spend 30’ Working up to a heavy clean single –
Then, Drop 10-20% for 3R Sets w/Time Remaining
**Cleans can be hang or full in All Level**

Then. PPB Lactate Threshold 3
400m Run
*rest 3’
(x3)
*Record total combined of 3 rounds

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

3×9’ Density Circuits

A: 7 Landmine Goblet Squats
7 Ring Rows
100m Run

B.
3 KB Complex (5 RKBS + 5 Pass Through Lunges = 1)
100m Row

C: 5/s Plyo Skaters
3/s 1-Arm DB Reverse Lunge to Press*
10 Calorie AB

Tuesday

PSC

First. For Structure.
Max Push Ups + 1 Rope Pull AFAP
Max SB Squats + Max Distance Carry + Max SB Squats + Max Carry (until you drop the bag)
*AMRAP in 25’*

Then. For Conditioning
12-10-8-6-4 (total reps)
Staggered RKBS
Sprinter Crunches
Plyo Lunge Jumps
100m Run

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

w/ a Partner.
A: 80m Farmer Walk
B: DB Floor Press
(x8’)

A: 200m Row
B: 15”/sd High Side Plank
(x8’)

A: 45” Assault Bike @ Moderate Pace
B: Plank
(x8’)

MUSCLE: 4:30p, 6p

First,
8-8-6-6 1¼ Seated DB OH Press
30” Rocking Ring Plank
(x4)

Then,
8-8-6-6 SA DB Bench (per side)
8 1¼ UH Grip BB Rows
(x4)

Last,
8/s Alternating DB Curl & Press
8/s KB Lawn Mower Row
(x4)

 

Wednesday

PSC

First. For Strength
If over 6 months of Deadlift Experience- Work up to a 3RM
*5 Deadlifts @60-80% (x5)
30”/s Pallof Hold
*30’ (includes BB warm up)

Then. For Conditioning
3 Hell Trots
150m Row
(x10’)

Phase 1: Squat Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
2×3 Muscle Snatch
3×3 Snatch Balance

Main Movement:
Snatch Ladder
30, 50, 70, 80, 90, 95, 100, 90, 80, 70%

Then, for strength:
5×2 Box Jumps

KETTLEBELL CORE: 5:30p

KB Skills
TGU Work
45-60” Ring High Plank
(x10’)

15’ EMOM
A: 10 Burpee Rope Waves (x3)
B: 20 MB Mt Climbers + 10 MB Russian Twists
C: 4/s Split Stance Off Set KB Lunge

For 12’ w/ Partner
A: 2/s Snatch+ Forward Lunge+ Clean + Rev Lunge+ 10 Around the World
B: Rest

 

 


 

Thursday

Study for the Test

PSC

First. For PPB SE:3.
5’ Max Pull-Ups (bands= no Rx)

Then. For Conditioning
5/s Elevated Split Squats
8 V-Ups
8 Rotational MB Slams
100m Run ~80% Sprint
(x5)

Optional Finisher
500m Partner Farmer Carry
(400m in CP)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
2×3 Muscle Snatch
3×3 Snatch Balance

Main Movement:
Snatch Ladder
30, 50, 70, 80, 90, 95, 100, 90, 80, 70%

Then, for strength:
5×2 Box Jumps

MUSCLE: 5:30p

First,
6 1¼ Front Squat
(x4)
Then,
6 Kang Squats
(x4)

Last, With a Pal
8 Snatch Grip RDL
(x4)

PRIMAL: 6pm

First, for 11 Minutes.
60 Rope Waves
5 American Sit-Ups
3/s RDL
5/s No Touch KB Russian Twists
100m Run

Then, for 9 Minutes.
20 Seated Russian Rope Slams
7 Wall Balls
Max Push-Ups to Failure
Max BW Squat to Failure
8 Calorie AB

FINISH: ½  Bridge Run

 

FridayMON: "First...Then"

PSC

For PPB. AP4
12 Clean and Jerk (HPC + PJ) 65#/95#
100m Run
(x3)

25-20-15
15-10-5
OH KBS (26/44)
Push-Ups
100m Run
(x3)

50 Goblet Squats (26/44)
*Record Time*
NO “RX” TRACKING

SPECIALTY CLASSES

PRIMAL: 6a

w/ a Partner.
A: 80m Farmer Walk
B: DB Floor Press
(x8’)

A: 200m Row
B: 15”/sd High Side Plank
(x8’)

A: 45” Assault Bike @ Moderate Pace
B: Plank
(x8’)

MUSCLE: 4:30p

First,
20-16-12-8
Bench Press
DB Rear Delt Raise
(x4)

Then,
20-16-12-8
Standing BB Strict Press
Landmine Towel Rows
(x4)

Last,
20 Band Hammer Curls
20 DB Tricep Kickbacks
20 KB Upright Rows
(xAMRAP)

 

Saturday

P360 Race PrepPSC Crown Point

4×8 Minute Density Circuits:
ODD:
3/s Heavy Alt. DB Snatch (*6 Plate GTO for Community W/O)
3 Totem BW Complex
3/s SL Jops into 40m Sprint (Walk/Jog back)
EVEN:
6 Cal Bike
6 Deadbug
6 MB Slams
6 Broad Jumps into 40m Bear Crawl (Walk/Jog Back)

 

PSC Ocean Beach

First,  5:1
Push Ups
Sit Ups
BW Squats
100m Run

Then,
3/s DB Snatch
6 DB Pass Throughs
200m Run
10RKB Swings
10 KB Around the Worlds
100m Row
8 Burpees
8 Sprinter Crunches
6 Cal Bike
(18’)

 

 

Sunday

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

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