Monday

PSC

First. For Structure
10-8-6-4-2
Strict Press
Heavy DB Pull Through
KB Side Lunges
*16’ Cap
—
Then For Conditioning.
As Fast As Possible
800m Run
—
10 Pull Ups
10 DB Gob Lunge Jumps
10 Goblet Squat Cleans
(x4)
—
800m Run

*Track 2R Strict Press

SPECIALTY CLASSES

PRIMAL:

First, with a Partner in a You-Me Pace
A: 3 Barbell Complexes
B: Rest
(x10 Min)
—
Then, in the same format.
A: 3 KB Complexes
B: Rest
(x12 Min)
—
Then, to Finish.
Coach Rx 6’’ Core Circuit

Tuesday

PSC

First. For Strength,
5 Back Squats @70-80%
8 Heavy Piston Floor Press
*Every 5’ for 20’ (x4)*
—
Then. For Conditioning
10-8-6-4-2 Hang Power Cleans
2-4-6-8-10 Squat Jumps
100m Recovery Run

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

8-10-12-10-8 Total Reps
Bench Curtsy Lunge
Standing Landmine Press
KB Pull Through
Sprinter Crunch
Sandbag Squats
150m Run
—
To Finish:
Coach Rx, 7 Min of Ab Work.

MUSCLE: 4:30p, 6p

First.
10 Tempo Band Push Down (1331)
20/10 CL Grip Push-Ups
30” Iso Barbell Curl
MAX Open Grip DB Curls
(x4)
—
Then.
10 DB Fly
10 UH Grip BB/DB Front Raise
20 Ring Rows
(x4)
—
Last.
20-15-10-20
DB Side Raises

Wednesday

PSC

First. 14’ E.O.M.O.M
(Every Other Minute On the Minute)
8 Deadlifts @60%
8 Tuck Jumps
8 Hollow Rocks
—
Then. For Quality
1 Rope Pull AFAP + Return Drag
100m Run @80%
10 DB Sumo Squats
10 Wall Balls
80m SA Front Rack Carry
(x16’)

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
3×3 Hang Power Clean + Push Jerk @ 30-50%
—
Main Movement:
5×2 Clean and Jerk @80-90%
—
Then, for strength:
4×4 Strict Press @ RPE8

KETTLEBELL CORE: 5:30p

KB Skills
10 RKB Swings (Breathing and Bracing Focus)
10 Controlled Oblique Pendulum Swings
(x10’)
—
15’ EMOM
A: 30” Plate OH Flutter Kicks
B: 2/s Staggered Stance MB Slams+20 MB Mt Climbers
C: 8 Seated Alt KB Press
—
Then.
10 RKB Swings
6 Ab Rollouts
4/s KB Jerks
5 MB Peck Squeeze Rev Lunge
10 High Plank Kick Outs
100m Run
(x10′)

Thursday

PSC

First. For Strength
2 Hang Power Snatches
Rest 15”
2 Hang Snatches
10 V-Ups
*every 4’ for 20’ (x5)*
—
Then, For Conditioning
Triathlon
500m Row
500m Run
20 Burpees
*Track Time*

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
3×3 Hang Power Clean + Push Jerk @ 30-50%
—
Main Movement:
5×2 Clean and Jerk @80-90%
—
Then, for strength:
4×4 Strict Press @ RPE8

MUSCLE: 5:30p

First.
8 Incline DB Bench
8/5 Ring Chin-Ups
(x5)
—
Then.
8/s Netral Grip SA DB Bench
15 Sumo Plate Rows
(x4)
—
Last.
15 KB Curls
15 Rear Delt Raises
(x3)

PRIMAL: 6pm

4×6’ Circuits
1: 8 Goblet Squat Cleans + 5 Burpees
2: 8 Wall Balls + 100m Run
3: 5/s Renegade Row w/ Push-Up + 100m Row Sprint
4: 5 Pull-Ups + 20 BW Squats
—
Finish: Bridge Run

Friday

PSC

First. For Structure.
5/s Front Rack Rev Lunge
5/s TGU Sit-Up
8 Tempo Ring Dips (32×0)
Work for 15’
—
For Conditioning.
5 Sand Bag Squats
10 Push -Ups
8 LM Oblique Twists
8 Heavy RKBS
(x6 RDs)

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL: 6a

8-10-12-10-8 Total Reps
Bench Curtsy Lunge
Standing Landmine Press
KB Pull Through
Sprinter Crunch
Sandbag Squats
150m Run
—
To Finish:
Coach Rx, 7 Min of Ab Work.

MUSCLE: 4:30p

First.
6 PAK Deadlifts (Beat last week)
(x3)
6 Deadlifts (Beat last week)
(x2)
—
Then.
10/s Lateral Box Squat
(x3)
—
Last. For 6’
20” Plank
Rest 10”
20” Hollow Hold
Rest 10”
20” Sprinter Sit-Up
Rest 10”

Saturday

PSC Crown Point

First. For 7’
8 Lunge Jumps
8 Sit-Ups
8 BW Squats
(AMRAP)
—
Then. For 15’
8 DB Thrusters
8 Plyo Skaters
8 MB Slams
5 Burpees
5/s Sprinter Sit-Up
150m Run
—
Last. With a Partner
300m Bear Crawl

Sunday

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