Monday

PSC

w/a partner “You go – I go”
BB Complex 1:
5 RDL + 5 BB Row
(x5)
Then, 150m Run together
—
BB Complex 2:
6 Hang Power Clean + Rev Lunge
(x5)
Then, 150m Run together
—
BB Complex 3:
8 Floor Press + 8 Floor Wipers
(x5)
Then, 150m Run together

Phase 1: Squat Test

SPECIALTY CLASSES

PRIMAL:

4×7’ Circuits w/ a Partner
-2’ Rest-
A: 5 MB Slams+5 HP MB Kick Outs
B: 200m Row
—
A: 5 Goblet Squat Cleans+10 Around the World
B: 200m Run
—
A: 5/s Low Plank Hip Drops+ 5 Hollow Rocks
B: 200m Row
—
A: H2H Swings
B: 200m Run

Tuesday

PSC

First. For Strength
5 Push or Split Jerks (L1 BB Club) @50-75%
10 V-Ups
*Every 4’ for 20 (x5)*
—
Then. For Conditioning
6:1
Alt Humblers + Hollow Rocks
Then, 300m Run
—
6:1
Pull Ups + Lunge Jumps
Then, 300m Run
—
6:1
SB/MB Squats + Sprinter Crunches
Then, 300m Run

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

3×11’ Circuits
-2’ Rest in Between-
8 Tuck Ups
5 Bear Attack and Retreat
8 KB Curls
10” Assault Bike
8 Lawnmower KB Rows
5 Burpee Box Jump On and Over
8 DB Offset Push Ups
50m Sprint/50m Return Jog
—
Finish w/ a Partner
A: 1’ Wall Sit
B: 1’ Plank (adv: weighted)
(x3)

MUSCLE: 4:30p, 6p

First.
5 Deadlift @58/63%
(x2)
—
10 Deadlift @68%
(x3)
—
Then.
8/s Tempo DB Split Squat (4010)
(x3)
—
Last.
10 1½ Elevated Hanging DB Squat
(x3)

Wednesday

PSC

With a Partner Complete the Total Reps
50 Ring Rows + 50 Supine Rows
100 Walking Lunges
100 Cals Bike/Row Sprint
100 Alt Sumo Rows
100 Staggered Push Ups
300m Plate Pinch Carry
100 Rollouts (Ab Wheel or BB)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First.
Technique focus: First Pull
3×3 Snatch Deadlifts @ <30%
—
Main Movement
4×2 Snatch Deadlift + Snatch @ 70-80%
2×3 Snatch Deadlifts @ 80-90%
—
Then, For Strength
4×3 Overhead Squats @ 70-80%

KETTLEBELL CORE: 5:30p

KB Skills
5/s ½ Kneeling Swing Clean& Press
8 Hollow Ring Extensions
30”/s Low Side Plank
(x10’)
—
15’ EMOM
A: 20 Rope Russian Twists
B: 10 Hollow Rocks
C: 4/s Heavy Swing Cleans
—
4×3’ Circuits
-60” Rest-
A:
5 H2H Swings
5 F Lunge Pass Throughs
10 KB Mt Climbers
B:
5 Plate Pull Throughs
5 Plate SIt Ups
10 Plate OH Bicycles

Thursday

**Thursday, 5 pm — New Member Workout
All members within the last 90 days are encouraged to join us and meet your fellow classmates and new members. Open to any member, this will be a regular PSC class with a focus on new member integration.

PSC

First. For Strength
5 Front Squats @ 60-80%
10 Bicep Curls
*Every 5’ for 20’ (x4)*
—
Then. For Conditioning
12 Staggered Stance Swings
8 MB Slams
80m Sprint
(x8’)

Phase 1: Squat Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First.
Technique focus: First Pull
3×3 Snatch Deadlifts @ <30%
—
Main Movement
4×2 Snatch Deadlift + Snatch @ 70-80%
2×3 Snatch Deadlifts @ 80-90%
—
Then, For Strength
4×3 Overhead Squats @ 70-80%

MUSCLE: 5:30p

First.
10 Strict Press @68%
(x3)
—
Then.
10 DB Bench
10 UH Grip BB Rows
(x4)
—
Last.
10 1½ Push-Ups
5 Chin-Ups
(AMRAP)

PRIMAL: 6pm

Complete AFAP
300m SPRINT
—
12-10-8-6-4
Wall Balls
Rope Waves (double reps)
KB Curtsey Lunge to Press
1-Arm Half Burpee
8”/8”/8” AB Sprint Cluster
—
500m Run
—
150 Sit Ups BUAN
*10 BW squats every time you break*

Friday

PSC

First. For Muscle
8/s Elevated Split Squat
8 Tempo Side Raises (3131)
12 Paused Spiderman Crunches
*Work for 16’*
—
Then. For Conditioning
w/ a partner
12 GTO + Curtsy Lunges
10 Seal Rows
12 Sumo Squats
12 Lat Pull Downs
10 Weighted Squat Jumps
150m Run
(x20’)

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 6a

2×11’ Circuits
-2’ Rest in Between-
8 Tuck Ups
5 Bear Attack and Retreat
8 KB Curls
10” Assault Bike
8 Lawnmower KB Rows
5 Burpee Box Jump On and Over
8 DB Offset Push Ups
50m Sprint/50m Return Jog
—
Finish w/ a Partner
A: 1’ Wall Sit
B: 1’ Plank (adv: weighted)
(x3)

MUSCLE: 4:30p

First.
30” Max Open Grip DB Curl
30” Max Close Grip DB Push-Up
*Rest 60+ sec*
(x4)
—
Then.
12/s Iso Alternating Open Palm KB Curl
10 Close Grip DB Floor Press
(x4)
—
Last.
5-10 Plank Skull Crushers
15 Band Face Pulls
(x3-4)

Saturday

**Saturday, 9am — March Free Community Workout
Bring your pals. 9am class at either Crown Point or OB.

PSC Crown Point

Sunday

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