Monday

PSC

For Quality, 8 Rounds.
5 Deadlifts
5 Heavy Hang Cleans
5 BB Push Ups
Max Cal Bike Sprint
—
Finisher
50 Floor Wipers

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL:

Complete AFAP
500m Run
—
10 UH Grip BB Row
10 DB FR Squat
50m Sprint/Return Jog
X
(x5)
—
5/s DB Push Jerk
5 Jump Pull Ups
10 Cal AB
X
(x5)
—
100 Bicycles (BUAN)
—
200m Farmers Carry (DB or KB)

Tuesday

PSC

First. For Strength
5 Push or Split Jerks (L1 BB Club) @50-75%
10 Slow Plate Flutter Kicks
*Every 4’ for 20 (x5)*
—
Then. For Personal Progress Benchmark: Aerobic Power 2
10:1 Burpees
100m Run
Track Time

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

For 15’
20m SB Walking Lunge
8 DB Floor Press
6 Pull Ups
10” AB Sprint
—
Immediately After
200m Recovery Jog Together
-60” Rest-
—
Then,
30 Rope Waves
40 Plate Flutter Kicks
4 Power Skips
150m Run
(x5)

MUSCLE: 4:30p, 6p

First.
10 Deadlift @60%
(x5)
—
Then.
8/s Elevated SL Goblet Squat
(x3-4)
—
Last.
8 Tempo Double KB Squat (50×1)
(x3-4)

Wednesday

PSC

First.
4 Rounds
60m DB Farmer Carry
10 Heavy RKBS
*Work for 12’*
—
Then.
4 Rounds
3/s ½ Kneeling LM Press
6 KB Sumo Deadlifts
10 DB Hollow Taps
*Work for 12’*
—
Then. For Tracking.
800m Sprint.

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First.
Classroom: Review of the 1st, 2nd, 3rd pulls of the Snatch
4×3 Hip Snatches @ <30%
—
Main Movement
5×3 Hang Power Snatch @ 70-75%
—
Then. For Strength
3×5 Overhead Squats @ 60-75%

KETTLEBELL CORE: 5:30p

KB Skills
5/s ½ Kneeling Swing Cleans
5/s FR Rev Lunge
10 LM Standing Rotations
(x12’)
—
Then. For 8’
3/s LM Rotational Cleans
6 MB Slams
6 KB Lunge Pass Throughs
3 Broad Jumps
—
Finisher w/ a Partner
A: 5 Forward & Rev Bear Crawls (x3)
B: SA Heavy Farmer Hold (DB or KB)
(x4)

Thursday

PSC

First. For Strength
5 Front Squats @60-80%
10 Heavy DB Leaning Rows
*Every 5’ for 20’ (x4)*
—
Then. For Conditioning
10-8-6-8-10
Pull Ups
Goblet Squats
MB Spiderman Crunches
50m Sprint – 50m Return Jog
(15’ Cap)

Phase 1: Squat Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First.
Classroom: Review of the 1st, 2nd, 3rd pulls of the Snatch
4×3 Hip Snatches @ <30%
—
Main Movement
5×3 Hang Power Snatch @ 70-75%
—
Then. For Strength
3×5 Overhead Squats @ 60-75%

MUSCLE: 5:30p

First.
10 Strict Press @60%
(x5)
—
Then.
12 DB Bench
12 UH Grip BB Rows
(x4-5)
—
Last.
10/15 DB Push-Ups
10 DB Rear Delt Raises
(AMRAP)

PRIMAL: 6pm

For 30’
5 Double KB Kneeling Press
8 Single Leg Lateral Jump
3 Inch Worms
(x2)
150m Row
—
5 RDL+ Curl+Forward Lunge
8 Table Top Shoulder Taps
3 Burpee Chin Ups
(x2)
150m Row
—
5 Sand Bag Lap&Stand
8 High Plank Pull Through
3 Broad Jumps
(x2)
150m Row

Friday

PSC

First. For Muscle.
5/s Back Racked Fwd Lunges
8 Tempo Rear Delt Raises (3131)
*Work for 18’*
—
Then. For Conditioning
5/s Lateral DB Step Ups
8 OH Grip BB Rows
8 DB Side Raises
8/s SL Glute Bridge
8 Cal Bike
(x20’)

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL: 6a

For 15’
20m SB Walking Lunge
8 DB Floor Press
6 Pull Ups
10” AB Sprint
—
Immediately After
200m Recovery Jog Together
-60” Rest-
—
Then,
30 Rope Waves
40 Plate Flutter Kicks
4 Power Skips
150m Run
(x5)

MUSCLE: 4:30p

First.
20 BB Curls
20 Band Push Downs
(x5)
—
Then.
15 DB Hammer Curls (together)
15 Band Skull Crushers
(x5)
—
Last.
Barbell Complex:
10 UH Grip Front Raises
15 Reverse Curls
20 Upright Rows
(AMRAP)

Saturday

PSC Crown Point

Sunday

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