Monday

PSC

For Personal Progress Benchmark
Aerobic Power 1
(Complete in order)

30/15 Pull Ups
100m Run
30 Goblet Squat Cleans (44#/26#)
100m Run
30 H2H Swings (44#/26#)
100m Run
30 Goblet Rev Lunge (44#/26#)
100m Run
—
1 Mile Run

Track Total Time.

SPECIALTY CLASSES

PRIMAL:

3×9’ Density Circuits
2’ Rest Between
A.
7 Landmine Goblet Squats
7 DB Push Press → (ADV: Ring Dips)
100m Run
—
B.
5 BB Floor Wipers + BB Floor Press
100m Row
—
C.
3 DB Complex
10 Calorie Armless AB

Tuesday

PSC

First. For Strength,
6 Back Squats @65-75%
8/s Heavy DB Bench Row
*Every 4’ for 20’ (x5)*
—
Then. For Conditioning
Barbell Complex:
4 BB Rows
4 Hang Power Cleans
4 Rev Lunges
150m Run
(x11)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete 10 Rounds AFAP.
5/s DB Step-Ups
7 RKB Swings
5 Pull-Ups
100m Run

MUSCLE: 4:30p, 6p

First. With a Pal
A: 20 Barbell Curls
B: 20 DB/Plate Side Raises
(x5)
—
Then.
5/s Heavy Hammer Curls
6 Ring Dips (adv: weighted)
7 Chin-Ups (adv: weighted)
8 Heavy Ass BB Shrugs
(x5)
—
Last.
10 Partner Towel Rows
(AMRAP)

Wednesday

PSC

First. For Structure
Max Push Ups directly into 1 Rope Pull AFAP
Return Drag
100m Sprint – Walk Return
*4 Rds in 20’*
—
Then. For Conditioning
Rope Rotation:
A) 10 Power Slams
B) 5/s Lunging Waves
C) 10/s High Plank Snakes
3/s TGU Sit Up
8 RDL Power Jumps (total)
8 SB Squats
100m Row
(x16’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
3×3 Clean Pulls @ 50%
—
Main Movement:
2xPower Clean & Push Jerk @ 75-85%
(x5)
—
Then, for strength:
3×8 Strict Press @ RPE8

KETTLEBELL CORE: 5:30p

KB Skills
5/s Swing Snatch or High Pull
30”/s DB High Plank
(x10’)
—
15’ EMOM
A: 6/s Side Stance Tsunamis
B: 30” Body Saws
C: 4 Double KB Swings + 4 Rev Lunges
—
Then.
4×3’ Circuits
Min 1&3:
2/s ½ TGU w Hip Ext
2/s Split Stance FR Pulse Squats
6 Around the Words
Min 2&4:
4/s DB Table Top Row
2/s DB Sword Snatch
10/s SA DB Flutter Kicks

Thursday

PSC

First. For Strength
2 Hang Power Snatches
Rest 15”
2 Hang Power Snatches
10/s Pallof Press
*every 4’ for 20’ (x5)*
—
Then, For Conditioning
10-8-6-4-2
LM OH Squats
Sprinter Crunches (per side)
MB Slams
10/7 Cal Bike Sprint

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
3×3 Clean Pulls @ 50%
—
Main Movement:
2xPower Clean & Push Jerk @ 75-85%
(x5)
—
Then, for strength:
3×8 Strict Press @ RPE8

MUSCLE: 5:30p

First.
8 BTN Push Press
(x4)
—
Then.
10 DB Bench
10 UHgr BB Rows
10 Half Kneeling KB OH Press
(x6)
—
Last.
As Many Push-Ups As Possible
(xTime Remaining)

PRIMAL: 6pm

First, in a 10’ EMOM.
6 Goblet Squats + 5 Push-Ups
—
Then, with a Partner.
A: 5 Hell Trots
B: 30” Plank then Rest
(x11 Min)
—
Then, with a Partner.
100-200-300m Relay Run
(x2)

Friday

PSC

For Personal Progress Benchmark
Lactate Threshold 2
In 10’ Heats
25 RKBS (53#/35#)
10 Push Ups
400m Row
*Rest the remaining time until your heat is up.
(x3)
*Track TOTAL time*

SPECIALTY CLASSES

PRIMAL: 6a

Complete 10 Rounds AFAP.
5/s DB Step-Ups
7 RKB Swings
5 Pull-Ups
100m Run

MUSCLE: 4:30p

First.
6 Deficit Deadlifts @60-70%
(x3)
8 Deadlifts @60-70%
(x2)
—
Then.
10/s DB Bulgarian SS
(x3)
—
Last.
12 Straight Leg Plate Sit-Ups
12 Ring Body Saws
6 Ab Rollouts
(AMRAP)

Saturday

PSC Crown Point

First.
Row 10/8 Cal
8/s 2 DB Reverse Lunge
6/s Renegade Row
4 Devils Press
Rest 30”
(x20’)
—
Finish
800m Run With Medball/plate

Sunday

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