Monday

PSC

First. For Strength
2 Hang Cleans
Rest 15”
2 Hang Cleans
10 Seated DB Press
*Every 4’ for 20’ (x5) *
—
Then. For Conditioning (w/2 buds)
A: 5 Pull Ups + 5 Wall Balls + 20 High Knees
B: 10 Burpees
C: Rest
(x11’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

First, for 8’
5/s Renegade Row
5 Ring Dips → Or 10 Tricep Kickbacks
50m Sprint
50m Jog
—
Then, 15-13-11-9-7-5
All reps total reps
Rope Slams
DB Hanging Side Lunges
Split Stance DB Curl and Press
No-Jump Burpees
100m Run

Tuesday

PSC

First. For Structure
1 Heavy Rope Pull AFAP
80m Farmer’s Carry
*4 Rds in 20’*
—
Then. For Conditioning w/a partner
a) Max Push Ups + Max SB Squats
b) 400m Run
(x2)
—
a) 2/s Heavy-ish TGU
b) 400m Row
(x2)
—
a) 30 Mod Heavy Renegade Row
b) 20 BB Floor Wipers
(x2)
(x18’)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete as fast as possible.
500m Row
—
8 Supine Row
5/s Side Plank Hip Drops
5 Goblet Squat Cleans
(x3)
—
400m Run
—
30 Burpees
80 BW Squats
200 OH Plate Flutter Kicks
—
200m Farmer Carry
—
10 OH KBS
10/s DB Archer Row
(x3)
FINISH: 800m Run

MUSCLE: 4:30p, 6p

First,
8-8-6-6 Seated BB OH Press
30” Weighted Plank
(x4)
—
Then,
8-8-6-6-6 DB Bench Press
10 LM Towel Rows
(x5)
—
Last, With a Pal
10×5050 Tempo Manual Towel Row
10×5010 Tempo DB Push-Ups
(x3-4)

Wednesday

PSC

First. For Strength
5 Deadlifts @75%
8/s Tempo Sprinter Crunches (3030)
*Every 5’ for 25’ (x5)
—
Then. For Conditioning
3/s Front Rack Rev. Lunges
6 OTB Lateral Hops
20 Plate Flutter Kicks
150m Run
(x10’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First for technique:
2×3 Muscle Snatch
3×3 Snatch Balance
—
Main Movement:
2x(1+1) Snatch + Hang Snatch
(x5)
—
Then, for strength:
4×3 Jumps Over the Box

KETTLEBELL CORE: 5:30p

KB Skills
5/s SA Heavy Swings
5/s KB Floor Taos
(x10’)
—
15’ EMOM
A: 8 Rope Waves + 3 Slams (x3)
B: 2/s MB Rev Lunge Slams + 4 OH Squats
C: 4/s ½ Kneeling Press
—
For 10’ w/ a Partner
A1: 3/s Swing Snatch+Bent Press+12 Mt Climbers
A2: 3/s Swing Clean+F Lunge+ 10 V Ups
B: Rest

Thursday

PSC

3×8’ Density Circuits (3’ Rest b/w)
A)
8 OHKBS
8 KB Around the World
8 Side Lunges
20 Plate Toe Taps
—Rest 3’–
B)
20 Standing Russian Slams/30 Rope Waves
10 Body weight Squats
10 DB Push Press
100m Run
—Rest 3’–
C)
10 DB Curtsy Lunges
10 Low Plank Hip Drops
10 Plyo Lunge Jumps
100m Row

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First for technique:
2×3 Muscle Snatch
3×3 Snatch Balance
—
Main Movement:
2x(1+1) Snatch + Hang Snatch
(x5)
—
Then, for strength:
4×3 Jumps Over the Box

MUSCLE: 5:30p

First,
Back Squat
12-10-8-8-8 @60-80%
(x5)
—
Then,
6 Front Squat @75%
(x3)
—
Last,
8 DB RDL
8 Ab Rollouts
(x3)

PRIMAL: 6pm

w/ a Partner.
A: 200m Run
B: Hell Trots
(x8’)
A: 200m Row
B: Plank
(x8’)
A: 45” Assault Bike @ Moderate Pace
B: Renegade Row
(x8’)

Friday

PSC

First. For Structure
10 Front Squats @60-70%
10 KB Goblet Curls
*Every 4’ for 16’ (x4)*
—
Then. For Conditioning.
10-8-6-4-2
Ring Dips
Lateral Bench/Plate Shuffles
Bent Over Rear Delt Raises
Cossack Squats
200m Run

SPECIALTY CLASSES

PRIMAL: 6a

Complete as fast as possible.
500m Row
—
8 Supine Row
5/s Side Plank Hip Drops
5 Goblet Squat Cleans
(x3)
—
400m Run
—
30 Burpees
80 BW Squats
200 OH Plate Flutter Kicks
—
200m Farmer Carry
—
10 OH KBS
10/s DB Archer Row
(x3)
FINISH: 800m Run

MUSCLE: 4:30p

First,
12-8-6-8-12
Close-Grip Bench
Heavy DB Sumo Row (Total Reps)
(x5)
—
Then,
20/s DB Hammer Curl
20/s SA Plate Lateral Raise
(x3)
—
15 BB Shrugs
15 DB Flys
(x3)
—
10 BB Reverse Curl + (2) Presses
10 Slow Push-Ups
(x3)
—
Last, BUAN
100 Band Push Downs
100 Shoulder Taps

Saturday

PSC Crown Point

3 Rounds of 10’ AMRAP:
100m Row
10 Push-ups (or 3x 3” Negative Push-ups)
10 Bear Kick-throughs
10 Cal Assault Bike
10 Curtsy Lunges
10 Chin-ups
100m Run

Sunday

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