MONDAY

PSC

First:
5 Deadlifts @ 60-80% (STRENGTH)
~OR~
8 Deadlifts @60% (MUSCLE)
10 Side Raises
10 KB Dead Bugs
*Every 5’ for 20’* (x4)
—
Then, for Conditioning.
w/a pal:

A1: 5 Hang Power Cleans
6 Lateral Bar Hops
80m Run

A2: 3/s FR Rev Lunges
5 BB Push Ups
6 Cal Bike Sprint

B: Rest
(x15’)

SPECIALTY CLASSES

PRIMAL: 6:30 pm

For 12 Minutes.
15 OH KBS
150m Run
10 KB Squat Cleans
8cal AB
—
Then:
10-12-14-12-10
Double KB DL
Hollow Rocks
DB Snatch
Cross Climbers
200m Run

TUESDAY

PSC

First. 7′ AMRAP
10 OHKBS
10 Hollow Rocks
10 Squat Jumps
—
Then:
10/6 Pull Ups
10 V-Ups
5/s SA KB Thruster
6 Skaters
100m Run/10” All Out Bike Sprint
(x15’)
—
Finisher w/a Pal:
In a You Go, I Go Format:
AMRAP
80m Farmer Carry
80m Sprint
10 Knees to Elbows
80m Sprint
10 BB Rows
(x13’)

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete AFAP:
100 KB Rev Lunges
100 Straight Leg Bicycles
500m Run
75 Renegade Rows
75 H2H Swings
400m Run
50 Ring Dips
50 Plyo Skaters
300m Run
25 Pull Ups
25 SA ½ Burpees
200m Run
10 Humblers
100m Plate Pinch Walk

MUSCLE: 4:30 pm, 6pm

First:
With a Barbell
8 Heavy Curls
12 Strict Press
(x3)
—
Then:
8 1½ Bench Press
10/s Alternating DB Curls
20 Standing Band Curls
(x5)
—
Last:
10 UH Grip BB Front Raise
10 Push-Ups
(AMRAP)

WEDNESDAY

PSC

First, for Strength:
4 Hang Snatches (Reset as Needed)
8/s Russian Twists
8/s SA Bicep Curl
*Every 4’ for 20’ (x5)*
—
Then, for Conditioning:
10:1 Goblet Squats
100m Run

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
Dynamic Total Body Warm-up
—
Main Movement:
2(1+2) Clean + Split Jerk
(x4-5)
—
Then, for Strength:
4×3 Anderson Front Squats

KETTLEBELL CORE: 5:30 pm

First, KB Skills:
4/s ½ Kneeling Swing Clean+Press+Windmill
30”-45” Ring Plank
6 Tempo Halos
(x12’)
—
15’ EMOM:
A: 12/s Side Stance Waves
B: 40 MB Flutter Kicks+10 Tuck Ups+4 Slams
C: 6 Alt KB Row+6 Double KB Swings
—
For 12’:
5/s Rev Lunge Halo
10 Hollow Rocks
5/s KB Push Press
40 Alt Rope Waves
80m Sprint

THURSDAY

PSC

First:
8 Bench Press
10/s Gob Curtsy Lunge
8 Paused (2”) Ring Dips
10 Broad Jumps
*Work for 20’*
—
Then:
10 BB Floor Press + 10 Floor Wipers
10 Bulgarian Split Squats
15” MB Pec Crush Directly into
15 Push Ups
12 DB RDLs
200m Row
(x20’)

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First:
6 Back Squat @75-80%
(x5)
—
Then:
10 Front Squats @60-65%
(x3)
—
Last:
500m Recovery Walk

PRIMAL: 5 pm

Complete AFAP:
For 6 Rounds
8 DB Floor Wipers+ 8 DB Press
10 Cossack Squats
6 Chin Ups
30step DB OH Lunge
—
800m Run
—
For 6 Rounds
8 Wall Balls
10 Alt V Ups
6 DB RDL+Curl&Press
80m Sprint
—
800m Run

FRIDAY

PSC

First:
10 Push Press
8 DB Step Ups
6 MB Slams
40 FR Carry
150m Run
(x16’)
—Rest 3-4’—
Then:
1 Rope Pull + Return Drag AFAP
12 Goblet Curls
30” MB Plank
12 Walking Lunges
200m Run
(x16’)

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First:
6 Wide Grip Pull-Ups
12 Close Grip BB Floor Press
(x5)
—
Then:
10 Controlled Pendlay Rows
10 Double KB Skull Crushers
(x4)
—
Last:
8 Heavy DB Pullovers
8/s Staggered Push-Ups
(x3-4)

SATURDAY

PSC: Crown Point

SUNDAY

YOGA:

9 am @ Crown Point
9 am @ OB

OPEN GYM: 

10 – 12 pm @ Crown Point.