Monday

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80%
~OR~
8 Back Squats @60%
10 DB Bench
10 Russian Twists
Every 5’ for 20’ (x4)
—
Then. For Conditioning AFAP
w/a pal
A: 3 Hell Trots
B: Rest
(x6’)
—Rest 2’—
A: 6 Lateral Plate Burpees
B: Rest
(x6’)

Phase 1: Optional Squat Test

SPECIALTY CLASSES

PRIMAL

First. For 15’
8 Ring Dips
5 Consecutive Bench Jump
10 Sumo DB Row
60m SA OH KB Carry
150m Run
—
Then. 14-12-10-8-6
Ring Rows
Low Plank Mt Climbers
OH KB Swings
Glute Bridge Piston Press
100m Run

Tuesday

PSC

In a Team of 2 (Total Reps/distances)
Complete
2k Row
100 Bicep Curls
50 Pistol Squats
100 Rollouts
1k Run
100 Ring Dips
100 Plate Flutter Kicks
500m SB/MB Carry

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

3×9’ Circuits w/ Partner
-90” Rest-
A: 3/s SA RDL Snatch
B: 200m Run
—
A: 8 Goblet Forward Lunge+ 8 Plank Taps
B: 200m Row
—
A: 6 Plate Pull Throughs+6 Lateral Hops
B: 5 Hell Trots
—
Then. For 7’
AMRAP
6/s Side Plank Hip Drops
6 Lunge Jumps
6 Leg Raise Toe Taps

MUSCLE: 4:30 pm, 6pm

First.
6 Bench Press @70-80%
(x3)
—
6+6 Bench Press Drop-Set @70+60%
(x2)
—
Then.
8 Seated BB Strict Press
(x3-4)
—
Last.
10 DB Bench
10 Band Face Pull Complex
6/s Staggered Push-Ups
(xAMRAP)

Wednesday

PSC

First. For Strength
3 Hang Clean and Jerk (w/reset)
12 Reverse Crunches
*Every 4’ for 20’ (x5)
—
Then. For Conditioning
5 DB Thrusters
80m Run
6 Pull Ups
80m Run
7 MB Slams
80m Run
(x13’)

Phase 1: Optional Squat and Rows Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
3×3 Tall Cleans @<50%
—
Main movement:
Full Clean 5×2 @ 80-90%
—
Then, for strength:
6×3 Barbell Strict Press

KETTLEBELL CORE: 5:30 pm

KB Skills
4/s ½ TGU
10/s Low Plank Mt Climbers
5/s Table Top Swings
(x10’)
—
15’ EMOM
A: 12 Rev Lunge Alt Waves
B: 10 Renegade Row+10 Spiderman
C: 6 KB Squats+6 Push Press
—
For 12’
5/s ½ Kneeling Windmills
10 Raises Leg Toe Taps
10 Side Step Swings
15 Rope Waves
80m Run

Thursday

PSC

3×12’ Circuits
A:
10 Push Ups
5 Jump Overs
10 V-Ups
8/5 Cal Bike
—
B:
8 Sandbag Squats
8 Renegade Rows
8 Lunge Jumps
60m KB FR Carry
—
C:
8 LM Rotational Lunge and Press
8 Plank Ups
8 Skaters
100m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12 pm

First:
3×3 Tall Cleans @<50%
—
Main movement:
Full Clean 5×2 @ 80-90%
—
Then, for strength:
6×3 Barbell Strict Press

MUSCLE: 5:30 pm

First.
6 Front Squat @70-80%
(x3)
—
6+6 Front Squat Drop-Set @70+60%
(x2)
—
Then.
8 BB RDL
(x3-4)
—
Last.
25”/s Iso DB Bulgarian SS
-Directly Into-
8/s BB FR Forward Lunge
(x3)

PRIMAL: 5 pm

For 8’
5 Push Ups
6 Alt Leg V Ups
4 Knee Drive
—
For 20’
5 Chin Ups
10 Wall Balls
5/s Sprinter Crunch
5/s DB Snatch
10” AB Sprint
—
Finisher w/ a Partner
100m-200m-300m-400m Sprint Relay
(x2)

Friday

PSC

First. For Muscle.
10 BB Good Mornings
20”/s Ring Side Plank
5/s Tempo RDLs (3330)
5/s ½ Kneeling KB Halo
Work for 18’
—
Then For Conditioning
20-18-16-14-12-10 (Total Reps)
Staggered Stance RKBS
Ring Rows
Banded Hamstring Curls
TGU Sit-Ups
200m Run

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
10 UH Grip BB Rows
12 Seated Band Rows
15 DB Curls (together)
(x4)
—
Then. With a Pal
10 BB Curls
20” Iso Hollow Chin-Up
(x4)
—
Last.
10 DB Front Raise
10 DB Side Raise
10 DB Rear Delt Raise
(xAMRAP)

Saturday

PSC Crown Point

Sunday

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