Monday

PSC

Complete AFAP
400m Sprint
—
8 Deadlifts (135#/85#)
8 Chin Ups
8 Hollow Rocks
(x6)
—
400m Sprint

SPECIALTY CLASSES

PRIMAL:

3×8’ Circuits w/ a Partner
-2’ Rest-
A: Burpee Lunge
B: 100m Row
—
A: DB Floor Press + 5 Floor Wiper
B: 100m Run
—
A: Renegade Rows
B: 45” AB
—
Then, With Your Partner
100m-150m-200m Sprint
(x2)

Tuesday

PSC

First. For Strength
3 Push or Split Jerks (L1 BB Club) @50-75%
15”/s SA High Plank
*Every 4’ for 20 (x5)*
—
Then. For Conditioning
8 DB Step Ups
5 MB Slams
100m Run
(x12’)

Phase 1: Optional Squat Test

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

10:1
LM Thrusters
Glute Bridge DB Kickbacks
MB Kickout Slams
BB Rows
Sprinter Crunch
150m Run

MUSCLE: 4:30p, 6p

First.
8 Deadlift @72.5%
(x3)
—
Then.
40m DB Reverse Lunge
(x4)
—
Last.
16 Straight Leg Glute March
(x3)

Wednesday

PSC

In Teams of 3
8 Rounds
3’ on / 1’ off
5 Plate GTOs
3 Lateral Plate Burpees
—
6 H2H Swings
6 KB Pull Throughs

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First.
Technique focus: Third Pull
3×3 Snatch Balance
—
Main Movement.
4×2 High Hang Snatches
3×1 Snatch Pulls @ 105-110%
—
Then. For Strength
Overhead Squat Waves
@ 80/2, 90/1, 80/2, 90/1, 80/2

KETTLEBELL CORE: 5:30p

KB Skills
8 Double KB Swing Cleans
8 Halos
(x12’)
—
15’ EMOM
A: 20 Squat Stance Waves+5 Double Waves(x2)
B: 7 MB HP Burpee Slams
C: 15 Heavy KB Swings
—
20”/10” Tabata
Side Plank L
Plank
Side Plank R
(x5)

Thursday

PSC

First. For Strength
3 Front Squats @ 60-80%
5x 3” Eccentric Bicep Curls
*Every 5’ for 20’ (x4)*
—
Then. For Conditioning
2×6’ AMRAP (90” Rest b/w)
6 Goblet Squat Cleans
6 Around the World
6 Push Ups

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First.
Technique focus: Third Pull
3×3 Snatch Balance
—
Main Movement.
4×2 High Hang Snatches
3×1 Snatch Pulls @ 105-110%
—
Then. For Strength
Overhead Squat Waves
@ 80/2, 90/1, 80/2, 90/1, 80/2

MUSCLE: 5:30p

First.
8 Close Grip Bench @70%
(x3)
—
Then.
6 Strict Press (FTF)
6 Tempo Pull-Ups (40×0)
(x4)
—
Last.
8 Tempo DB Flys (40×0)
8 Chin-Ups
(xAMRAP)

PRIMAL: 6pm

Complete w/a Partner
A: DB Complex
B: Rest
(x7’)
400m Run Together
—
A: Plate Complex
B: Rest
(x7’)
400m Run Together
—
A: MB Complex
B: Rest
(x7’)
400m Run Together
—
Then, With Your Partner
300m Sprint Relay
(x3)

Friday

PSC

First. For Muscle.
3/s Back to Fwd Lunges
8/s DB Piston Row
10” Weighted Hollow Hold
*Work for 18’*
—
Then. For Conditioning
6/s KB Side Lunge
12 Horizontal Band Rows
12 DB RDLs
12 Supermen
6/s Single Leg Glute Bridge
200m Row
(x20’)

Phase 1: Optional Row Test

SPECIALTY CLASSES

PRIMAL: 6a

10:1
LM Thrusters
Glute Bridge DB Kickbacks
MB Kickout Slams
BB Rows
Sprinter Crunch
150m Run

MUSCLE: 4:30p

First. With a Partner
12 DB Front Raise
12 DB Side Raise
12 DB Rear Delt Raise
(x3)
—
Then.
5’ Max Tempo Push-Ups (3010)
(x1)
—
Then.
15 Band Push-Downs
12 Half Kneeling KB OH Press
10 DB Curls (together)
(x5)
—
Last.
5’ Max Push-Ups
(x1)

Saturday

PSC Crown Point

Sunday

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