Monday

PSC

First. For Strength
Hang Clean
25’ to find a 3RM
—
Then. For Conditioning, FAST.
5/s ½ KB FR Squats
20/s Plate Flutter Kicks
5/s Skaters
100m Run
(x8’)
—
Finisher:
Max Hollow Rocks + 10 Swimmers
(x3)

Phase 1: Squat Test

SPECIALTY CLASSES

PRIMAL:

10:1
DB RDL
Ring Rows
KB Floor Press
LM Rotational Cleans
MB HP Kick Outs
150m Run

Tuesday

PSC

For Personal Progress Benchmark
Lactate Threshold 1
**In 9’ Heats**
12 Push Jerks (95#/65#)
5 OTB Lateral Burpees
300m Run
Then Rest until your heat is up
(x3)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete As Fast As Possible.
8-10-10-8
SB Forward Lunges
Pull Ups
KB Curls
MB Slams
—
500m Run
—
10 Plyo Skaters
10 Push Ups
10 V Ups
5  ½ Burpees
(x3)
—
500m Run

MUSCLE: 4:30p, 6p

First.
6 Bench Press (beat last week)
(x3)
—
8 Close Grip Bench @80% (OTS)
(x3)
—
Then.
8-8-8 Three Pos. Push-Up (adv = weighted)
6/s SA DB OH Press
Max Band Push Downs
(AMRAP)

Wednesday

PSC

First. For Strength
Deadlift
30’ Work up to 3RM or perform sets of 3~85%
—
Then. For Conditioning
2/s TGU
60m SA Farmer Carry
15” Bike Sprint
(x10’)

Phase 1: Squat Test Option
Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main movement:
Split Jerk
Work up to a heavy single, then 80%x2 for the remainder of class.
—
Then, for strength:
4×2 Front Squats @ 90-95%

KETTLEBELL CORE: 5:30p

KB Skills
5 KB Upside Down Squats
5/s Windmills
15” Hollow Hold
(x10)
—
15 EMOM
A: 10 Squat Rope Waves+4 Rope Slams
B: 10 Hollow Rocks
C: 5/s Swing Snatches
—
6×1’ Circuits
-20” Rest-
Sit Ups
Oppo Toe Taps
Turtles
Low Plank Hip Rotations

Thursday

PSC

First 10-8-6-4-2
Sand Bag Squats
Push Ups
BB Bicep Curls
15’ Cap
—
Then. For Conditioning
Plate Complex:
   10 GTOs
10 Side Lunges
   10 Russian Twists
10 Ring Dips
200 Run
(x13’)

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main movement:
Split Jerk
Work up to a heavy single, then 80%x2 for the remainder of class.
—
Then, for strength:
4×2 Front Squats @ 90-95%

MUSCLE: 5:30p

First.
6-6-8-8 (Per Side)
SA DB Bench Row
(x4)
—
Then.
12 Landmine Towel Rows
12/s Hammer Curls
(x4)
—
Last. As Many Reps As Possible
Chin-Ups (>3 reps/set)
(Time Remaining)

PRIMAL: 6pm

3×8’ Circuits w/ a Partner
-2’ Rest in Between-
A:DB Rev Lunge + Side Raise
B: 45” AB
—
A:10 Renegade Rows+10 DB Front Rack Squats
B: 200m Run
—
A: 10 RKB Swings + 6 Side Lunges
B: 200m Row

Friday

PSC

First.
Bench Press
Take 20’ to find a 3RM
—
Then. For Conditioning.
800m Sprint
FOR TIME
—
Then.
10 Ring Rows
8 Gob Rev Lunges
6 Renegade Rows
4 Box Jump Overs
(x8’)

SPECIALTY CLASSES

PRIMAL: 6a

Complete As Fast As Possible.
8-10-10-8
SB Forward Lunges
Pull Ups
KB Curls
MB Slams
—
500m Run
—
10 Plyo Skaters
10 Push Ups
10 V Ups
5  ½ Burpees
(x3)
—
500m Run

MUSCLE: 4:30p

First.
6 Back Squat (beat last week)
(x3)
—
8 Back Squat @75-80% (OTS)
(x3)
—
Then.
6 Manual GHR
(x3)

Saturday

PSC Crown Point

Sunday

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