Monday

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80% (5RM)
~OR~
8 Back Squats @60%
10 DB Skull Crushers
10/s Low Side Plank Hip Taps
*Work for 30’*
—
Then. For Conditioning
10:8:6:4:2
Pull Ups
Cossack Squats
DB Pull Through
H2H Swings
150m Run

Phase 1: Squat Test
Phase 1: Optional Row Test

SPECIALTY CLASSES

PRIMAL

Complete 9:1, then 6:1
A:
KB Swings+ Hollow Rocks
Then, 200m Run
—
B:
BB Row + Low Lunge Step Through
Then, 200m Run
—
C:
Rope Slams+ Split Stance Curl&Press
Then, 200m Run

Tuesday

PSC

In a Team of 2 (Total Reps/distances)
First. 14’ EMOM
Odds: 3/s DB Snatch + 6 Skaters
Evens: 80m Sprint + 6 Hollow Rocks
—
Then. In Even Heats For Personal Progress Benchmark
Strength Endurance: 5
5’ Row

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete AFAP
400m Run
—
14-12-10-8-6
Double KB Rev Lunge
SA DB Push Press
Plyo Skaters
DB Squat Clean
10” AB Sprint
—
300m Run
—
Complete 2x BUAN
100 Plate Russian Twists
100 Shoulder Taps
100 Forward Lunges
200m Run

MUSCLE: 4:30 pm, 6pm

First.
6 Bench Press @85-80-75%
(x3)
—
4+4+4 Bench Press Drop-Set
(x2)
—
Then.
6 Standing BB Strict Press
(x3-4)
—
Last.
8 DB Bench
10 Half Kneeling Cuban Press
12 Plate Crush Press
(xAMRAP)

Wednesday

PSC

First. For Strength
25’ To work on Hang Clean and Jerks
Superset w/ 20” KB Hollow Hold
—
Then. For Conditioning
w/a pal
A1: 5 Hang Power Cleans + 3 OTB Burpees + 80m Run
A2: 5 Push Jerks + 6 Lunge Jumps + 6 Cal Bike
B: Rest
(x15’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

Main Movement
Cleans @ 75×2, 80×2, 85×2, 90×2, 80×2, 70×2
—
Then, for Strength
Work up to 1RM or 3RM Barbell Strict Press
Then -10% for 2×5

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s TGU Step Through
5/s Swing Snatch +Windmill
5 Dragonflies
—
15’ EMOM
A: 12 Alt Rope Slams
B: 8 Rev Lunge MB Slams + 8 Russian Twists
C: 6/s ½ Kneeling KB Press
—
For 10’
10 Double KB Rev Lunge
10 V Ups
10 Double KB Swing
12 Rope Russian Twists
80m Run
—
For 6’
10 Tuck Ups
10 HP Toe Tap
5/s Side Plank Hip Drop

Thursday

PSC

First.
80m Farmer Carry
3/s Pistols
10 Ab Rollouts
4 Box Jumps
*Work for 15’*
—
Then.
1 Rope Pull + Rev Drag
10 Wall Balls
10 Goblet Curls
10 Lateral Plate/Bench Hops
10 Plate GTO
200m Run
(x22’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12 pm

Main Movement
Cleans @ 75×2, 80×2, 85×2, 90×2, 80×2, 70×2
—
Then, for Strength
Work up to 1RM or 3RM Barbell Strict Press
Then -10% for 2×5

MUSCLE: 5:30 pm

First.
6 Front Squat @85-80-75%
(x3)
—
4+4+4 Front Squat Drop-Set
(x2)
—
Then.
20”/s Iso BB Bulgarian SS
-Directly Into-
20 DB Walking Lunge
(x4)

PRIMAL: 5 pm

For 14’
10 LM SA Standing Press
5 Box Jump (24”)
5/s KB Archer Row
10 Cossack Squats
150m Run
—
Rest 90’
—
For 14’
10 LM Standing Rotations
10 Explosive Box Step Up (1:38)
5 Shoulder Tap+Toe Tap
10 Goblet Squats
150m Row
—
Then, For 10’
5/s KB Thrusters
5 Burpees
80m Sprint

Friday

PSC

First. For Muscle
10 Kang Squats
10 Staggered Push Ups
5/s Windmills
*Work for 18’*
—
Then. For Conditioning
10:1
Bulgarian Split Squats
Standing LM Presses
Rear Delt Raises
KB Hamstring Marches
150m Run
(x25’ Cap)

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
10 DB Fly + Close Grip Press
11 Close Grip Push-Ups
12 Band Push-Downs
(x4-5)
—
Then.
10/s SA DB Bench Row
11 Ring Rows
12 Band Face Pulls
(x4-5)
—
Last.
10 DB Floor Press
10/s SA LM Row
(xAMRAP)

Saturday

PSC Crown Point

Sunday

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