Monday

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80%
~OR~
10 Back Squats @60%
10 Alt Chest Fly
10 Oblique Pendulum Swings
Every 5’ for 20’ (x4)
—
Then. For Conditioning AFAP
300m Sprint
—
3/s FR Rev Lunge
6 BB Push Ups
6 Burpees
(x8)
—
300m Sprint

Phase 1: Optional Squat Test

SPECIALTY CLASSES

PRIMAL

Complete 9:1, Then 6:1
A:
KB Alt Sumo Row
DB Squat Clean
Then, 200m Run
—
B:
Bulgarian SS & Press
V Ups
Then, 200m Run
—
C:
MB Rev Lunge Slams
Spiderman Push Up
Then, 200m Run

Tuesday

PSC

First. 15’ EMOM
1. 5 Pull-Ups + 6 Lunge Jumps
2. 12 MB Slams
3. 12 Sprinter Crunches + Agility Ladder
—
Then. For Conditioning
“Biathlon” For Time
800m Row
800m Run

Phase 1: Optional Row Test

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

In Teams of 3
A: 200m Row/Run
B: DB Rev. Lunge+ Side Raise
C: 10 KB Squat Cleans+10 KB Around the World
(x18’)
—
Complete 2xAFAP
-30 Reps of Each- (BUAN)
DB Snatch
Sprinter Crunch
Shoulder/Knee Tap Complex
DB Lunge Jumps
400m Run

MUSCLE: 4:30 pm, 6pm

.First.
10-8-8-6-6
Tempo (30×1) Bench Press @60+%
(x5)
—
Then.
8/s SA BB (or) DB Strict Press
12 Seated Rear Delt Raises
(x3-4)
—
Last.
10 Close Grip LM Incline Press
20 Band Upright Rows
(xAMRAP)

Wednesday

PSC

First. For Strength
3 Hang Clean and Jerk (w/reset)
12/s Banded Pallof Press
*Every 4’ for 20’ (x5)
—
Then. For Conditioning
5/s KB Clean and Jerks
8 RDL Power Jumps
8 DB Pull Through
100m Row Sprint
(x13’)

Phase 1: Optional Squat and Rows Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First
Classroom: Review of the 2nd pull of the clean.
(Option to do Snatches instead)
3×1 3-Position Cleans @30%
—
Main Movement
2 x (1+1) Low Hang Clean + High Hang Clean @60-80%
(x4-5)
—
Then, For Strength
4×5 Barbell Strict Press

KETTLEBELL CORE: 5:30 pm

KB Skills
2/s KB TGU
8/s Banded Rotations
(x10’)
—
15’ EMOM
A: 10/s SA Rope Wave+10 Waves
B: 10 Heavy Renegade Rows+10 Tuck Ups
C: 5/s KB Offset Lunge
—
2×4’ Circuits
-60” Rest-
8 Cross Climbers
6 Hollow Rocks
6/s Side Plank Hip Drops

Thursday

PSC

First. 20’ Time Cap
4 Box Jumps
80m Farmer Carry
100m Sprint (walk return)
(x5 Rds)
—
Then. For Conditioning
5 Sandbag Squats + Max Perimeter Carry
30 Plate Flutter Kicks
8 Ring Dips
8 Pistols
8 Cal Bike
(x16’)

Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12 pm

First
Classroom: Review of the 2nd pull of the clean.
(Option to do Snatches instead)
3×1 3-Position Cleans @30%
—
Main Movement
2 x (1+1) Low Hang Clean + High Hang Clean @60-80%
(x4-5)
—
Then, For Strength
4×5 Barbell Strict Press

MUSCLE: 5:30 pm

First.
10-8-8-6-6
Tempo (30×1) Front Squat @60+%
(x5)
—
Then.
8 Elevated BB Glute Bridges
(x3)
—
Last.
60” Weighted Wall Sit
30” Max Goblet Squat
(x3)

PRIMAL: 5 pm

Complete AFAP
400m Sprint
—
14-12-10-8-6
SA KB DL (total)
DB Curtsy Lunge+ Press (total)
Wall Balls
Ring Row
7 Cal AB
—
500m Run
—
BUAN
120 BW Squats
120 V-Ups

Friday

PSC

For Muscle
45’ Cap to Complete w/a Pal
Complex 1:
10 BB RDLs + 10 BB Rows
(x4)
Then, 300m Run
Complex 2:
10 Close Grip Floor Press + 10 BB Rollouts
(x4)
Then, 300m Run
Complex 3:
10 High Pulls + 10 BB Hip Thrusters
(x4)
Then, 300m Run
Then. Stay w/ your Pal and alternate
10:1 Bicep Curls
10:1 Banded Pull Through

SPECIALTY CLASSES

PRIMAL: 6 am

In Teams of 3
A: 200m Row/Run
B: DB Rev. Lunge+ Side Raise
C: 10 KB Squat Cleans+10 KB Around the World
(x18’)
—
Complete 2xAFAP
-30 Reps of Each- (BUAN)
DB Snatch
Sprinter Crunch
Shoulder/Knee Tap Complex
DB Lunge Jumps
400m Run

MUSCLE: 4:30 pm

First.
10 DB Curls
10 UH Grip DB Front Raises
10 DB Curls
10 UH Grip DB Front Raises
(x3)
—
Then.
10 Tempo DB Hammer Curl & Press (30×1)
10 Tempo BB Close Grip Floor Press (30×1)
(x4)
—
Last.
10 BB Skull Crushers
MAX Close Grip Push-Ups
(xAMRAP)

Saturday

PSC Crown Point

Sunday

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