MONDAY

PSC

First:
5 Deadlifts @ 60-80% (STRENGTH)
~OR~
8 Deadlifts @ 60% (MUSCLE)
+
30 Plate Flutter Kicks
10 Tricep Band Push Downs
Work for 30’
—
Then:
8 Humblers
100m Run
8 Kettlbell Complex
100m Run
8 Plate Complex
100m Run
(x10’)

ADVANCED: 3R or 1R Max
PHASE 1: KB Deadlifts

SPECIALTY CLASSES

PRIMAL: 6:30 pm

Complete AFAP:
80 Goblet Squat Cleans
80 Ring Rows
200m Run
—
70 RKB Swings
70 Tuck Ups
300m Run
—
50 Push Ups
50 MB Slams
400m Run
—
20 Hell Trots
20 American Sit Ups
500m Run
—
10 Burpees
150m Run
(x3)

TUESDAY

PSC

First:
Pull Up Max (then ½ of max for TR)
10 Ab Rollouts
80m Farmer Carry
*Work For 15’*
—
Then: “Forrest Gump” (AC 1)
800m Run
25 Burpees
800m Run
15 Burpees
800m Run
5 Burpees
For Time

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

For 13’
10 Renegade Rows
3/s DB Power Clean&Press
30 Alt Rope Waves+5 Waves
50m Sprint/50m Return Jog
—
Then:
14-12-10-8-6-4
Double KB Sumo DL
Low Plank Rotations
Ring Dips
Wall Sit DB Curl
Rope Russian Twists
100m Row

MUSCLE: 4:30 pm, 6pm

First.
12 DB Skull Crushers
12 Seated BB Curls
5+5+5 Push-Up
(x3)
—
Then.
8-8-6-6 Bench Press
6/s Heavy Hammer Curls
(x4)
—
Last.
10-10-8-8 DB Bench
10 DB Side Raises
15 Band Pull Aparts
(x4)

WEDNESDAY

PSC

First:
3 Hang Snatches
3/s Pistol Squat
10”/s SA High Plank
*Work for 30’
—
Then:
w/a Pal
A: Barbell Complex
B: Rest
(x7’)
—Rest 2’—
A: DB Complex
B: Rest
(x7’)

ADVANCED: 2-Rep
PHASE 1: DB Snatch or Starter Barbell Progression

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
15 Band Face Pulls
5/s SA KB Press
10 Cossack Squats
(x2)
—
Main:
Clean & Jerk – Work up to heavy single
—
Then:
4×4 Front Squats @75-85%

KETTLEBELL CORE: 5:30 pm

KB Skills:
5/s ½ Rack Squat
10 Erg Crunches
5/s Low Plank Kick Out
10/s SS Banded Rotations
(x10’)
—
15’ EMOM:
A: 30 Seated Alt Waves+10 Russian Twists
B: 14 Bear Stance Row+ 10 Mt Climbers
C: 4 Double Swings+4 Squats+4 Push Press
—
2×5’ Circuits:
-1’ Rest-
20 Straight Leg Bicycles
8 Figure 8’s
8 Elevated Toe Taps
6 Lunge Pass Through

THURSDAY

PSC

First:
6/s Barbell Lunges
10 DB Piston Bench
20”/s SL Iso Glute Bridge
Work for 18’
—
Then:
10 BB Floor Press
10 Front Rack Step Ups
10 Chin Ups
10 Tuck Jumps
10 Ring Push Ups
100m Row
(x18’)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
6 Back Squat
(x3)
—
Then.
8 Front Squats
(x3)
—
Last.
8/s 1½ DB Split Squat
(x3)

PRIMAL: 5 pm

9:1, Then 6:1
H2H Swings (per side)+Hollow Rocks
200m Run
—
MB Side Toss + DB Curl & Hanging Side Lunge
200m Run
—
KB Push Press + Side Plank Complex
200m Run

FRIDAY

PSC

First:
10 Russian KB Swings
10/6 Push Ups
80m Sprint
(x10 Min AMRAP)
—
Then:
2/s TGU
6 Sandbag Squats
8 Rotational MB Slams
10 Burpees
200m Run
(x18 Min)
—
Finisher:
60” Low Plank / 30” Rest
(x3)

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
5+5 Wide Grip Pull-Up Drop-Set
10 BB Strict Press (FTF)
(x5)
—
Then.
10/s DB Bench Row
10 Ring Dips
(x4)
—
Last.
10 DB Front Raise
10 Wide-Grip BB Row
10 Band Push-Ups
(x4)

SATURDAY

PSC: Crown Point

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.