MONDAY

PSC

First, for Goal:
5 Deadlifts @ 60-80% (STRENGTH)
~OR~
8 Deadlifts @ 60% (MUSCLE)
+
10 Standing Tricep Extensions
15”/s Low Side Plank
Complete 1 set every 5′ for 20′
—
Then, for Conditioning:
10:1 Goblet Squat Cleans
1:10 Burpees

PHASE 1: KB Deadlifts 
ADV: “Mr. Purple” (Tier 2)

SPECIALTY CLASSES

PRIMAL: 6:30 pm

For 15’:
MB Complex (5 Slams + 10 Mt Climbers x2)
12 Ring Rows
20step DB FR Walking Lunge
60m Farmer Carry
—
Then, AFAP:
5/s DB Snatch
20 Tuck Ups
(x2)
500m Run
15 Goblet Squats
30 Shoulder Taps
(x2)
500m Run
15 Plate OH Rev Lunge
20 Plate Russian Twists
(x2)
500m Run

TUESDAY

PSC

First, 10’ EMOM w/a Pal:
A: 10 Staggered Stance KBS
B: 8 Lunge Jumps
—
Then:
Rope Pull + Return Drag AFAP
60m FR KB Carry
200m Run
10 DB Step Ups
15 V-Ups
200m Run
(x18’)
—
Finisher:
50 Rollouts

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

For 17’:
12 KB Lunge Through
12 Alt DB Sumo Row
12 Plate GTO
10 American Sit Ups
7cal  AB
—
Then, 20-15-15-10:
DB Clean & Press
Hollow Rocks
OH KBS
Lunge Jumps
200m Run

MUSCLE: 4:30 pm, 6pm

First:
12 KB Curls
12 Rear Delt Raises
12 Band Push-Downs
20-30” Iso Push-Up
(x3)
—
Then:
8 Bench Press
8/s Heavy Hammer Curls
(x4)
—
Last:
8/s Piston DB Bench
12 Band Face Pulls
(xAMRAP)

WEDNESDAY

PSC

First, for Strength:
3 Hang Snatches
4/s Heavy DB Pull Through
10 Band Curls
Complete 1 set every 4′ for 20′
—
Then, for Conditioning:
10 BB Thrusters
12 Lateral Bar Hops
14 Sprinter Crunches
150m Row
(x5)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First, for Technique:
2 (1+1+1) Clean + Front Squat + Jerk @ 30-40%
(x3)
—
Then, for Strength:
2 Clean + Jerk @ 80-90%
(x4)
—
Finish:
4×2 Anderson Front Squats

KETTLEBELL CORE: 5:30 pm

First, for Skills:
10 KB FR Lunge
10 Knees to Chest
10+10 Low Plank Spiderman + Kick Out
(x12’)
—
Then, 15’ EMOM:
A: 20 Snakes+10 Waves
B: 6 MP Burpee Slams
C: 5/s Rev Lunge+Press
—
Finish: 2×6’ Circuits
-1’ Rest Between-’
25 Tuck Ups
10 SA ½ Burpees
5/s SA KB Swings
HP Toes Taps

THURSDAY

PSC

First, for Muscle:
10 Floor Press + 10 Floor Wipers
8/s DB BSS
15” MB Pec Crush
*Work for 18’*
—
Then:
8/s SA ½ Kneeling Arnold Press
8/s KB Complex
12 Push Ups
8/s Glute Bridge
60m Bear Crawl
200m Run
(x18’)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First:
6 Back Squat @ 65-75-85%
(x3)
—
Then:
8 Front Squats @ 65-75%
(x5)
—
Last:
Roll Out / Stretch / Recovery Jog

PRIMAL: 5 pm

First, 10′ EMOM:
3 Hell Trots
—
Then, Complete AFAP:
14-12-10-8-6-4
SS DB Curl & Press
Sprinter Crunch
Chin Ups
KB Curtsy Lunge + Side Lunge
Ring Push Ups
300m Run

FRIDAY

PSC

3×11’ Barbell Circuits:
A: 5/s Back Racked Fwd Lunge
8 Renegade Rows
6 Goblet Squat Jumps
150m Run

—Rest 3’—

B: 10 BB Rows
8 MB Slams
6 Lunge Jumps
60m FR KB Carry

—Rest 3’—

C: 10 Push Jerks
8 Tuck Jumps
6/s Bear Stance Shoulder Taps
150m Run

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First:
6 Wide Grip Pause Pull-Ups (2”)
10 CL Grip DB Floor Press + Fly
(x5)
—
Then:
10 Pause BB Rows (2”)
10 Weighted Bench Dips
(x4)
—
Last:
10/s DB Bench Low Row
10/s SA DB Tricep Kickback
(x3-4)

SATURDAY

PSC: Crown Point

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.