Monday

PSC

First. For 15’
10 Deadlifts
10 Wall Balls
10 Push Ups
—
Then. For 10’
10 H2H Swings
10 Goblet Curls
10 Goblet Squats
30” Low Plank
—
Finisher in teams of 4
100 Cal Bike Sprint (no more than 10 Cals at a time pp)

Phase 1: Squat Test

SPECIALTY CLASSES

PRIMAL:

Complete AFAP
400m Run
—
8-10-12-10-8
Alt DB Floor Press
SA KB Deadlift
Supine Row
Lunge Jumps
Rope Slams
6 Cal Bike
—
800m Run

Tuesday

PSC

First. For Strength
4 Push or Split Jerks (L1 BB Club) @50-75%
12 V-Ups
*Every 4’ for 20 (x5)*
—
Then. For Conditioning
8:1 Thrusters (95#/65#)
150m Run

Phase 1: Optional Squat
Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete 7:1, then 4:1
A: KB Squat Jumps + Spiderman Push Ups
Then, 200m Run
B: Split Stance Curl & Press + V Ups
Then, 200m Run
C: BB Row + Lateral Bounds
Then, 200m Run

MUSCLE: 4:30p, 6p

First.
8 Deadlift @65%
(x5)
—
Then.
40m DB Walking Lunge
(x4)
—
Last.
15 Banded Ham Curls
(x3)

Wednesday

PSC

First. 12’ E.M.O.M
w/a pal
A: 5 Devil’s Press
B: 10 Skaters
*alternate each round, one movement each min.*
—
Then. For Conditioning
Max Bicep Curls -into-
Rope Pull AFAP and Rev Return Drag
10 Sandbag Squats
100m Sprint (return walk)
(x20’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First
Technique Focus: Second Pull
3×3 Snatch Pulls From Blocks @~30%
—
Main Movement
4×2 Snatch from blocks @70-80%
2×2 Snatch Pulls @90-100%
—
Then, For Strength
4×2 Overhead Squats @85/90/92/95

KETTLEBELL CORE: 5:30p

KB Skills
5/s Swing Clean & Press
5/s ½ Kneeling DB Chop
(x10’)
—
15’ EMOM
A: 20 ½ Kneeling Waves+5 Double Waves (x2)
B: 5/s SA Half Burpee
C: 10 Double KB Swings
—
Finisher w/a Partner
A: 10 H2H Swings+ 12 KB Mt Climbers+ 100m Run
B: 20” Body Saws
(x12’)

Thursday

PSC

First. For Strength
4 Front Squats @ 60-80%
8 Chest Fly (with 1” pause)
*Every 5’ for 20’ (x4)*
—
Then. For Conditioning
In Teams of 3
A: 100m Farmer Carry
B: 3 Heavy Hell Trots
C: Rest
(x15’)

Phase 1: Squat Test
Phase 1: Optional Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First
Technique Focus: Second Pull
3×3 Snatch Pulls From Blocks @~30%
—
Main Movement
4×2 Snatch from blocks @70-80%
2×2 Snatch Pulls @90-100%
—
Then, For Strength
4×2 Overhead Squats @85/90/92/95

MUSCLE: 5:30p

First.
8 Close Grip Bench @65%
(x5)
—
Then.
8 Strict Press (FTF)
8 Tempo Pull-Ups
(x4)
—
Last.
8/s Piston Floor Press
8/s Piston KB Rows
(x3)

PRIMAL: 6pm

In Teams of 3
A: 200m Row
B: 4/s Knee Drive
C: 8 DB Thrusters
(x15’)
—
Then, as a Team
5’ Max Push Ups
-rest 1’-
5’ Max BW Squats
-rest 1’-
5’ Max V Ups

Friday

PSC

First. For Muscle.
6/s Elevated Reverse Lunge
8 Ring Face Pulls
*Work for 16’*
—
Then. For Conditioning
10 UH Grip BB Rows
10 Heavy Side KB Lunges
12 Banded Lat Pull Downs
12 Loaded Squat Jumps
20” Superman Hold
15” Bike Sprint
(x22’)

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 6a

Complete 7:1, then 4:1
A: KB Squat Jumps + Spiderman Push Ups
Then, 200m Run
B: Split Stance Curl & Press + V Ups
Then, 200m Run
C: BB Row + Lateral Bounds
Then, 200m Run

MUSCLE: 4:30p

First.
20 Standing Band Curls
20 Barbell Push-Ups
20 Plate Side Raises
(x3)
—
Then.
15 Tempo DB Curls (4010)
15 BB Floor Press
15 KB Upright Rows
(x4)
—
Last.
10 DB Curl & Press
(x5)

Saturday

PSC Crown Point

Sunday

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