Monday

PSC

First.
800m Sprint
Track
—
Recover 10’ (stretch/bike/walk)
—
The. For 8 Rounds
5 Hang Power Cleans @60-70%
6 Lateral Bar Hops
7 Sandbag Squats
8 Cal Row

SPECIALTY CLASSES

PRIMAL:

First, For 7′
6 Side Lunge
8 Bicycle Crunches
5 Push Ups
—
Then, In Teams of 3
A: 200m Run
B: 10 RKB Swings + 10 Plank KB Taps
C: 5/s DB Snatch
(x15’)
—
Last, With Your Team
150 Cal AB
*10 cal at a time*

Tuesday

PSC

First. For Strength
Push or Split Jerk
Take 25’ to find a 3RM
Or
Every 4’ 3 @85%
—
Then. For Personal Progress Benchmark
Aerobic Power 2
10:1
Burpees
100m Run
*Track Time*

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

3×5′ Circuits
Complete Twice
-90″ Rest-
A:
5 Ring Dips + 5 Ring Rows (Push Ups as Needed)
6 Squat Jumps
100m Row
—
B:
10 Goblet Squats
10 Spiderman Crunches
8 Cal Bike
—
C:
3/s Humblers
100m Run

MUSCLE: 4:30p, 6p

First.
Deadlift:
5×50%, 3×60%, 2×70%, 1×75%
Max @80%
—
Then.
5 Three-Position Deadlift
(x3)
—
Last.
6/s Tempo DB Step-Up (41×1)
(x4)

Wednesday

PSC

First. In a 10’ EMOM
8 RKBS
8 Lunge Jumps
—
Then. For Conditioning
Max Push Ups + Rope Pull AFAP
Reverse Return Drag
10 Renegade Rows
30 Plate Flutter Kicks
200m Run
(x20’)

Phase 1: Optional Squat Test
Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First
Technique focus: Putting it all together
3×5 Snatch Balance
—
Main Movement
Work up to 1RM or 3RM Snatch
Then drop 10-15% for sets of 2.
—
Then, for Strength
Work up to 1RM or 3RM Overhead Squat

KETTLEBELL CORE: 5:30p

KB Skills for 10’
6 Double KB Jerks
8 AB Roll Outs
10 Pause Spiderman Crunches
—
15’ EMOM
A: 10 Alt Waves w/ Burpee (x3)
B: 20”/s Side Plank
C: 4 Double KB Swing Clean+4 Squats
—
For 10’ w/ a Partner
A: 20 Plate Flutter Kicks+8 Russian Twists+4 Plank Sits
B: 150m Run

Thursday

PSC

First. For Strength
Front Squat
Take 30’ to find a 3RM
Or
Every 4’ 3@75-85%
—
Then. For Conditioning
5/s DB Snatch
10 Shoulder Taps
10/5 Chin Ups
5 Bench Jump Overs
10/5 Cal Bike Sprint
(x12’)

Phase 1: Squat Test
Phase 1: Optional Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First
Technique focus: Putting it all together
3×5 Snatch Balance
—
Main Movement
Work up to 1RM or 3RM Snatch
Then drop 10-15% for sets of 2.
—
Then, for Strength
Work up to 1RM or 3RM Overhead Squat

MUSCLE: 5:30p

First.
8 Close Grip Bench @75,70,65%
(x3)
—
Then.
4+4 Strict + Push Press (FTF)
6 Tempo Pull-Ups (3030)
(x4)
—
Last.
8 Tempo DB Bench (3030)
6 1½ Chin-Ups
(xAMRAP)

PRIMAL: 6pm

Complete AFAP
300m Sprint
—
12-10-8-6-4
KB Suitcase DL
Wall Balls
Renegade Rows
V Ups
100m Row
—
10 Burpees
200m Run
(x3)
—
800m Run

Friday

PSC

First. For Muscle.
5/s Fwd. Lunges
10 Seal Rows
*Work for 18’*
—
Then. For Conditioning
5/s Gob Curtsy Lunge to Lateral Step Up
10 Ring Rows
12 DB Suitcase Squats
10 Piston Bent Over Row
10 Russian Twists
150m Row
(x20’)

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 6a

3×5′ Circuits
Complete Twice
-90″ Rest-
A:
5 Ring Dips + 5 Ring Rows (Push Ups as Needed)
3 Broad Jumps
100m Row
—
B:
10 Goblet Squats
10 Spiderman Crunches
8cal AB
—
C:
3/s Humblers
100m Run

MUSCLE: 4:30p

A:
10/s Alternating DB Curls
10 DB Skull Crushers
(x5)
—
B:
15 Seated Plate Front Raises
10/s Alternating Iso Side Raise
(x4)
—
C:
20 DB Shrugs
20 BB Curls
15-20 Close Grip Push-Ups
(x4)

Saturday

PSC Crown Point

Sunday

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