Monday

PSC

For Personal Progress Benchmark
Aerobic Capacity 2
(Complete in order)
50 Push Ups
50 BW Squats
50 /30 Pull-Ups
50 BW Squats
50 V-Ups
50 BW Squats
50 OHKBS (53#/35#)
50 BW Squats
50 Sit-Ups
50 Burpees
800m Run
*Track Time*
(40’ Cap)

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: Typewriter Push-Ups + RKB Swings
Then, Run 200m
B: LM Reverse Lunge to Press + Inchworms w/ Full Stand-Up
Then, 10 calorie AB
C: Renegade Side Raises + DB Suitcase Squats
Then, Row 200m
(35’ Cap)

Tuesday

PSC

First. For Strength,
5 Front Squats @75%
10 DB No Touch Russian Twists
*Every 4’ for 20’ (x5)*
—
Then. For Conditioning
Then, w/a pal
10’ E.M.O.M
A: 3/s Elevated Gob Curtsy Lunge
B: 3/s Heavy Renegade Rows
—
Finisher
5×60” Low Plank

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

First, in a 12’ EMOM.
Even: 8 Goblet Reverse Lunges + 8 V-Ups
Odd: 6 OH KBS + 6 Around the World
—
Then, with a Partner.
A1:5 Hell Trots + 100m Run
B: Rest
(x15 Min)
—
Then, to Finish:
50 Supine Row
50 Body Saws
(x12 Min Cap)

MUSCLE: 4:30p, 6p

First.
6 Bench Press @65,75,85%
(x3)
MAX Reps @70%
(x2)
—
Then.
10 Reverse Grip Floor Press
10 Alternating DB Strict Press
10 Double KB Skull Crushers
(x4)

Wednesday

PSC

First. For Structure
8 BB Rows
5 Box/Bench Jump Overs
*3-4 Rds in 15’*
—
Then. For Conditioning Teams of 4
A: 400m Run
B: 1 Rope Pull + Return Drag
C: MAX SB Squats
D: MAX DB Bicep Curls
(x20’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

CHOOSE CLEAN OR SNATCH.
First:
3×3 Hip Snatch/Clean
—
Main Movement:
3 Snatch/Clean
(x4-6)
—
Then, for strength:
Find max pull-ups.
Then 2 sets of ½ max reps

KETTLEBELL CORE: 5:30p

KB Skills
5 Banded KB Swings
4 Tempo Leg Raise
(x10’)
—
15’ EMOM
A: 6 Alternating Waves + 3 Waves (x3)
B: 4 Alt MB Burpee Slams
C: 8 KB Speed Swings
—
Then.
2/s KB Row>Clean>Swing Snatch>Windmill
4/s Table Top Sprinter Lunge
4/s Floor Tap
4 Tuck Ups + 4 Crab Kicks
Bear Crawl + Bench Jump Over
(x10′)

Thursday

PSC

First. For Personal Progress Benchmark
Strength Endurance:2.
5’ RKBS (62#/44#) (NO RX)
—
Then, For Conditioning
3/s DB Side Lunge to Curl
20 Mtn. Climbers
10 Wall Balls
1 Agility Ladder
200m Run
(x15’)
—
Finisher
80 Hollow Rocks

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

CHOOSE CLEAN OR SNATCH.
First:
3×3 Hip Snatch/Clean
—
Main Movement:
3 Snatch/Clean
(x4-6)
—
Then, for strength:
Find max pull-ups.
Then 2 sets of ½ max reps

MUSCLE: 5:30p

First.
8 Pendlay Rows
8 KB Upright Rows
(x4)
—
Then.
8/s SA DB Bench Rows
8 Heavy DB Side Raises
(x4)
—
Last, With a Pal
1 Barbell 21
8 Ring T-Raises
(x3)

PRIMAL: 6pm

Complete as fast as possible.
½ Bridge Run
—
6 Pull-Ups
5/s Iso Rotations
8 KB Sumo Deadlift
(x3)
—
300m Row
—
50 Bear Stance Pull Throughs
70 BW Squats (perform a squat jump every 5th rep)
—
200m Farmer Carry
—
5/s Goblet Curtsy Lunge
15 OH Grip BB Rows
(x3)
FINISH: ½ Bridge Run

Friday

PSC

First. For Strength
5 Push Jerks @70-80%
3/s Tempo KB Deadbugs (3131)
*Every 4’ for 20’ (x5)*
—
Then. For Conditioning
5 Hang Power Cleans
3 OTB Burpees
100m Run @80%
(x9’)

SPECIALTY CLASSES

PRIMAL: 6a

First, in a 12’ EMOM.
Even: 8 Goblet Reverse Lunges + 8 V-Ups
Odd: 6 OH KBS + 6 Around the World
—
Then, with a Partner.
A1:5 Hell Trots + 100m Run
B: Rest
(x15 Min)
—
Then, to Finish:
50 Supine Row
50 Body Saws
(x12 Min Cap)

MUSCLE: 4:30p

First.
6 Pause Back Squat @65-75%
(x3)
8 Back Squat @65-75%
(x2)
—
Then.
8/s Bulgarian SS
8 BB RDL
(x4)

Saturday

Today is our December Free Community Workout — 9 am class at CP and OB. Totally free. Bring pals. No registration necessary.

PSC Crown Point

9 Min Tabata – 20”/10”
Squat Jumps
High Knees
Mountain Climbers
—
10:1
Rope Slams
V-Ups
DB Complex
Burpees
200m Run

Sunday

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