Monday

PSC

For Personal Progress Benchmark
Aerobic Power 1
30(M)/15(W) Strict Pull Ups
100m Run
30 Goblet Squat Cleans
100m Run
30 H2H Swings
100m Run
30 Goblet Reverse Lunges
100m Run
—
1 Mile Run
(Track Your Time) (44#/26#)

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

No Classes!

Happy New Year! 

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

N/A

MUSCLE: 4:30p, 6p

N/A

Wednesday

PSC

First. For Strength,
Back Squats
Work Up to a 3R or 5R Top Set
6 Heavy DB Floor Press
(x30’ including warm up)
—
Then. For Conditioning
w/a partner
A: 3/s FR Rev Lunges + 4 OTB Burpees + 80m Sprint
B: Rest
(x10’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
3×3 Hang Power Clean + Push Jerk @ 30-50%
—
Main Movement:
Clean & Jerk
30/3, 40/3, 50/2, 60/2, 70/2, 80/2, 90/2
—
Then, for Strength:
4×2 Strict Press @ RPE8

KETTLEBELL CORE: 5:30p

KB Skills
5/s Half Kneeling Swing Snatch/ High Pull
5/s Swing Snatch/ High Pull
10”-30” Weighted Hollow Rock
(x10’)
—
15’ EMOM
A: 10/s SA Rope Wave + Double Rope Wave
B: 15 MB Sit Ups
C: 4/s 1/2 Rack KB Squat
—
Then.
4/s Rev Lunge Halos
5 MB Slams + 10 Mt Climbers
4/s Forward Lunge KB Pass Throughs
10 Tuck Ups
2 Broad Jumps
100m Run
(x12’)

Thursday

PSC

First. For Strength
Work up to a 2R or 1R Hang Snatch
(x20’)
—
Then. For Conditioning
8 Deadlifts ~50-60%
8 DB Russian Twists
8 Ring Dips
150m Run
(x5 Rounds)
18’ Cap

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
3×3 Hang Power Clean + Push Jerk @ 30-50%
—
Main movement:
Clean & Jerk
30/3, 40/3, 50/2, 60/2, 70/2, 80/2, 90/2
—
Then, for strength:
4×2 Strict Press @ RPE8

MUSCLE: 5:30p

First.
20 Band Push Downs
20 BB Curls
20 Plate Front Raises
(x3)
—
Then.
10 Heavy Hammer Curls
20 Light Hammer Curls
10 Ring Dips
20 BB Push-Ups
(x5)
—
Last.
10 DB Front Raise
10 DB Side Raise
10 DB Rear Delt Raise
(x3)

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
10 Push Ups
400m Row
*Then Rest Until Your Heat is Up*
(x3)

RECORD 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 Deadlifts @75-85%
(x5)
—
Then.
40m DB Walking Lunge
(x4)
—
Last.
12 Lateral Goblet Squat
(x3)

Saturday

Join us @9am for our Free Community Workout

PSC Crown Point

First. 10′ EMOM
5 Burpees
5 DB Muscle Snatch
—
Then. AFAP
400m Sprint
—
10 Push-Ups
10 Heavy RKBS
(x4)
—
10 Ring Rows
10 Goblet Squat Cleans
(x4)
—
10 Hollow Rocks
10 Plate GTO
(x4)
—
400m Sprint

Sunday

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