Monday

PSC

First. For PPB AC2: (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:

First, in a 12’ EMOM.
10 Plyo Lunge Jumps + 5 Push-Ups (ADV: 8 Push-Ups)
—
Then, with a Partner.
A: 8 Goblet Squats + 100m Run
B: 30” Plank then Rest
(x11 Min)
—
Then, with a Partner.
150 Squat Jumps
B.U.A.N
When finished, 300m Run Relay (one at a time)

Tuesday

PSC

First. For Strength,
5 Front Squats @75%
3/s RDL Handoffs
*Every 4’ for 20’ (x5)*
—
Then. For Conditioning
50 Rope Waves
10 Split Stance Curl and Press
10 Rotational KB Deadlifts
10 Plank Kickouts
150m Row
(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: Goblet Curtsy Lunge + V-Ups (ADV: American Sit-Ups_
Then, Run 200m
B: Barbell Row + Plate Pull Through
Then, 10 calorie AB
C: OH KB Swings + Renegade Row
Then, Row 200m
(35’ Cap)

MUSCLE: 4:30p, 6p

First,
6×3031 Slow Bench Press @55-60%
(x3)
12 Bench Press @55-60%
(x2)
—
Then,
10 Full Kneeling LM Chest Press
10 DB Flyes
(x3)
—
Last,
6-10 Plank Tricep Extensions
8 Plate Front Raise + Bus Driver
(xAMRAP)

Wednesday

PSC

First. For Structure.
8 Overhand BB Rows
5 Box Jumps
8 Hollow Rocks
*4 Rds in 15’*
—
Then. For Conditioning
w/a Partner
A1: 10 Renegade Rows + 10 Lateral Plate Hops +6 Cal Bike
A2: 8 Plate GTOs + 8 Plyo Skaters + 100m Run
B: Rest
(x13’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

CHOOSE CLEAN OR SNATCH.
First:
2×5 Muscle Snatch/Clean
2×5 Snatch/Clean Deadlifts
—
Main Movement:
2x(1+2) Pull + Low Hang Snatch/Clean
(x4-6)
—
Then, for strength:
10 min EMOM:
½ Max Pull-ups

KETTLEBELL CORE: 5:30p

KB Skills
5/s ½ TGU
5/s Heavy KB DL
(x10’)
—
15’ EMOM
A: 10/s ½ Kneeling SA Slams + 5 Slams
B: 10 Ab Rollouts
C: 4 Double KB Swings + Clean
—
4×2’ Circuits w 1’ Rest
Even:
3/s KB Lunge Pass Through
8 Oppo Toe Tap
3/s Staggered Push Ups
Odd:
5 Heavy KB Swings
3/s Table Top Pull Throughs         
10 Sit Ups       

Thursday

PSC

First. For PPB SE:3.
5’ RKBS (62#/44#) (NO RX)
—
Then. For Conditioning
6 Rounds for Quality
8 Sandbag Lunges
8 Oblique Pendulum Swings
3/s ½ Kneeling LM Press
40m Bear Crawl
200m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

CHOOSE CLEAN OR SNATCH.
First:
2×5 Muscle Snatch/Clean
2×5 Snatch/Clean Deadlifts
—
Main Movement:
2x(1+2) Pull + Low Hang Snatch/Clean
(x4-6)
—
Then, for strength:
10 min EMOM:
½ Max Pull-ups

MUSCLE: 5:30p

Complete first 4 tiers in any order.
First,
10 Reverse BB Curls
5 Chin-Ups
(x3)
—
10 BB Skull Crushers
5 Chin-Ups
(x3)
—
15 DB Side Raises
5 Chin-Ups
(x3)
—
15 Rear Delt Raises
5 Chin-Ups
(x3)
—
Then,
10 Ring Rows
(xAMRAP)

PRIMAL: 6pm

3×8’ Density Circuits
2’ Rest Between
A.
7 Landmine Goblet Reverse Lunges
7 DB Push Press (ADV: Ring Dips)
100m Run
B.
5 DB Floor Wipers + Floor Press
100m Row
C.
6 MB Slams
6 Plate GTOs
10 Calorie AB

Friday

PSC

First. For Strength.
5 Push Jerks @60-75%
10 Supine DB Hip Twists
*Every 4’ for 20” (x5)
—
Then. For Conditioning
8 DB Step Ups
3 Burpees
100m Run
(x8)
—
Finisher:
200 Plate Flutter Kicks (total)

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 Curtsy Lunge + V-Ups (ADV: American Sit-Ups_
Then, Run 200m
B: Barbell Row + Plate Pull Through
Then, 10 calorie AB
C: OH KB Swings + Renegade Row
Then, Row 200m
(35’ Cap)

MUSCLE: 4:30p

First,
6 1¼ Back Squats @55-60%
(x3)
12 Back Squats @55-60%
(x2)
—
Then,
10 BB Glute Bridge
10 DB Curtsy Lunges
(x3)
—
Last,
30” Wall Sit w/ Med Ball Squeeze
(x3)

Saturday

PSC Crown Point

Classes Canceled for Coaches Academy

Sunday

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