Monday

PSC

First. For Strength
3 Hang Cleans @60-80% (+5#)
10 Hollow Rocks
*5 Sets in 20’*
—
Then. For Conditioning, FAST.
w/a pal
A: KB Complex
4 Gob Sq Cleans
4 Side Lunges
4 Pull Throughs
80m Sprint
B: Rest
(x9’)

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL:

4×6’ Circuits w/ a Partner
-90” Rest-
A: 10 Bear Stance Shoulder Taps+10 Tuck Ups
B: 200m Run
—
A: Alternating Humblers
B: 200m Row
—
A: DB FR Rev. Lunge L, Squat, Rev Lunge R
B: 45” Farmer’s Hold
—
A: 5 Plate GTO+5 Lateral Hops
B: 200m Run

Tuesday

PSC

Teams of 3 AFAP
10 Push Jerks (95#/65#)
10 Burpees
300m Sprint
(x5)
—
Finisher:
w/ your team
10 BB Floor Wipers
(x3 each)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete AFAP
400m Sprint
—
8-10-12-10-8
Wall Balls/MB Slams
Pull Ups
KB Sumo DL
Ring Push Ups
DB Russian Twists
6 Cal AB Sprint
—
400m Sprint

MUSCLE: 4:30p, 6p

First.
6 Bench Press @65/75%
(x2)
—
Open Sets @85/80%
(x2)
—
Then.
3 Rest-Pause Bench @65%
(x1)
—
Last.
8 1½ DB OH Press
20 BB Skull Crushers
(x5)

Wednesday

PSC

First. For Strength
4 Deadlifts @60-80%
6 Tempo Side Raises (3131)
*Every 5’ for 20’ (x4)
—
Then. For Conditioning
5/s DB Elevated Lunge
8 Ring Dips
Max SB Perimeter Carry
10/6 Cal Assault Bike
(x12’)

Phase 1: Squat and Row Test Options

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main movement:
Split Jerk Pyramid
2 @ 50/60/70/80/90/80/70/60/50
—
Then, for strength:
4×2 Front Squats @ 85-90%

KETTLEBELL CORE: 5:30p

KB Skills
5/s KB Windmills
5/s Figure 8 Cleans
5/s HP MB Rollouts
(x10’)
—
15’ EMOM
A: 10 Rev. Lunge Waves+4 Double Waves
B: 4 MB Slams+10 Russian Twists
C: 4/s KB FR Cossack Squats
—
4×2’ Circuits
-45” Rest-
10 Bicycle Crunches
10 Table Top Shoulder Taps
10 Sit Ups
5/s Side Plank Hip Drops

Thursday

PSC

First. 7 Rounds EOMOM
4 Hang Power Snatches @60-75%
6 RDL Power Jumps
10 Sprinter Crunches
—
Then. For Conditioning
200m Run @80%
1 Rope Pull AFAP + Return Rev Drag
8 Pull Ups
8 Rotational MB Slams
(x15’)

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main movement:
Split Jerk Pyramid
2 @ 50/60/70/80/90/80/70/60/50
—
Then, for strength:
4×2 Front Squats @ 85-90%

MUSCLE: 5:30p

First.
6-6-8-8-10 (Per Side)
SA DB Bench Row
(x5)
—
Then.
15 UH Grip BB Rows
10 Heavy DB Side Raises
(x4)
—
Last.
30” Iso BB/DB Curl
30” Max Curls
20 Banded Shrugs
(AMRAP)

PRIMAL: 6pm

8’ EMOM
2 Hell Trots
—
For 20’
45” SB Hold
10 Sprinter Crunches
8 Burpee MB Slams
5/s KB DL
50m Sprint/50m Return Jog
—
Finisher w/ a Partner
A: 200m Walking Lunge
B: 200m SA KB Farmer Carry

Friday

PSC

First. For Structure
5 Bench Press @70-85%
3/s HEAVY Renegade Row
8 Straight Leg MB Sit Ups
*Work for 16’
—
Then. For Conditioning.
10 Staggered Stance Swings
10 DB Suitcase Squat Cleans
10 Plyo Skaters
(x10’)

Phase 1: Row Test Option

SPECIALTY CLASSES

PRIMAL: 6a

Complete AFAP
400m Sprint
—
8-10-12-10-8
Wall Balls/MB Slams
Pull Ups
KB Sumo DL
Ring Push Ups
DB Russian Twists
6 Cal AB Sprint
—
400m Sprint

MUSCLE: 4:30p

First.
6 Back Squat @65/75%
(x2)
—
Open Sets @85/80%
(x2)
—
Then.
3 Rest-Pause Back Squat @65%
(x1)
—
Last.
8 BB Glute Bridge
(x4)

Saturday

PSC Crown Point

Sunday

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