Monday

PSC

For 8 Rounds. For Quality.
8 OH Grip Sumo Deadlifts
8 RDL Power Jumps
8 Sandbag Squats
8 MB Slams
80m Row Sprint
(30’ Cap)
—
Finisher:
Max Plate flutter kicks + 15” MB Adductor Squeeze
(x3)

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

PRIMAL:

For 12′
5 Consecutive Bench Jump Overs
6 Ring Push Ups
7 Plate GTO
60m KB Front Rack Carry
—
Then,
14-12-10-8
Bench Curtsy Lunge
Plate Squeeze Press
DB Squat Cleans
Spiderman Crunches
100m Row

Tuesday

PSC

First. For Strength
5 Push or Split Jerks (L1 BB Club) @50-75%
15”/s SA Farmer Hold
*Every 4’ for 20 (x5)*
—
Then. For Conditioning
80m DB Farmer Carry
50m Power Skip
50m Sprint @85%
12 Sprinter Crunches
(x5)

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

2×12′
8 DB Snatch
8 Heavy Renegade Row
10 Cal AB
8 KB Floor Press
8 Ring Rows
100m Run
—
1 Round
-50 of Each-
Low Plank Hip Rotations
Sit-Ups
HP Kickouts
300m Run

MUSCLE: 4:30p, 6p

First.
Deadlift:
5 @50%
3 @60%
1 @70%
Max @75%
—
Decrease Weight
6 Tempo Deadlift (4” down)
(x3)
—
Then.
10/s DB Bulgarian SS
(x3)
—
Last.
10 Partner Back Extensions
(x3)

Wednesday

PSC

First. With a Partner
A: 5-4-3-2-1 HPC
1-2-3-4-5 Push Jerks
B: Rest
—Recovery 150m Run–
A: 5-4-3-2-1 HPS
1-2-3-4-5 OTB Burpees
B: Rest
—Recovery 150m Run–
—
Then. 800m Sprint for Time
—
Last.
Max Supine Rows + Max Hollow Hold
(x5)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First.
Technique focus: Second Pull
3×3 Snatch Pulls @ ~30%
—
Main Movement
4×2 Snatch Pull + Snatch @ 70-80%
2×3 Snatch Pulls @ 80-90%
—
Then. For Strength
4×2 Overhead Squats @ 80-90%

KETTLEBELL CORE: 5:30p

KB Skills For 10’
5/s Swing Clean
3/s TGU w/ Hip Ext
10 DB Toe Tap
—
15’ EMOM
A: 10 Alt Rope Waves+5 Waves (x3)
B: 40” MB Plank
C: 10 Figure 8 Swings
—
For 12’
4/s Swing Snatch
20 MB Mt Climbers
4/s TGU Sit Up
20 Rope Russian Twists
100m Run

Thursday

PSC

First. For Strength
5 Front Squats @ 60-80%
8/s KB Lawnmower Row
*Every 5’ for 20’ (x4)*
—
Then. For Conditioning
DB Complex:
   – 3/s DB Snatch
   – 3/s Pull Through
   – 3/s DB Gob Lunge Jump
100 Run
KB Complex:
   – 3/s KB Clean
   – 3/s FR Squat
   – 3/s Push Press
100m Run
(x11’)

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First.
Technique focus: Second Pull
3×3 Snatch Pulls @ ~30%
—
Main Movement
4×2 Snatch Pull + Snatch @ 70-80%
2×3 Snatch Pulls @ 80-90%
—
Then. For Strength
4×2 Overhead Squats @ 80-90%

MUSCLE: 5:30p

First.
Strict Press
10RM
(x1)
—
Decrease Weight
6 Tempo Strict Press (x040)
(x3)
—
Then.
8 DB Bench
8 Tempo UH Grip Pendlay Row (x040)
(x4-5)
—
Last.
10+ Ring Push-Ups
10 Partner Towel Rows
(x3-4)

PRIMAL: 6pm

3×8′ Circuits w/a Partner
-2′ Rest-
A: 4 Hell Trots
B: 200m Run
—
A: Plank
B: 200m Row
—
A: 5/5/5 RKB Swings Clusters (5 Swings, 5″ Rest, 5 Swings, repeat)
B: 45″ Assault Bike
—
Then, All Together
1/2 Bridge Run

Friday

PSC

First. For Muscle
8/s Fwd. Lunges
12 Rear Delt Raises
20”/s Low Side Plank w/leg raise
*Work for 16’*
—
Then. For Conditioning
10 Supine Rows
10 DB Lateral Step Overs
10 Squat Jumps
8 Pull Ups
100m Run
(x20’)

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

PRIMAL: 6a

2×12′
8 DB Snatch
8 Heavy Renegade Row
10 Cal AB
8 KB Floor Press
8 Ring Rows
100m Run
—
1 Round
-50 of Each-
Low Plank Hip Rotations
Sit-Ups
HP Kickouts
300m Run

MUSCLE: 4:30p

With a Partner

Complete 1 movement at a time

15:10
KB Towel Curls
Feet Up Push-Up (adv: weighted)
Chin-Ups
DB Flys
10+10 BB Skulls + Floor Press

Saturday

PSC Crown Point

Sunday

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