MONDAY

PSC

First:
12 Barbell Lunges
12 Tuck Up w/ Lateral Raise
10 Tap Overs
(x18 Min)

Then:
10-8-6-4
Hang Power Cleans
OTB Burpees
Flagpole Lunges
10 Cal Row E.O.R.
(x15′)

Performance: 8R Barbell Lunges, Then “Unforgiven” Benchmark Workout

TUESDAY

PSC

2 Rounds:
40/30 Half Kneeling Barbell Press
40/30 SA Lateral Step Ups
40/30 Incline DB Row
40/30 Ring Paused Mntn. Climbers
150m Run – After Every Movement RD 1
10 Cal Row – After Every Movement RD 2
—
100m Half Rack Walk – After Each Fully Completed Round

WEDNESDAY

PSC

First:
10 Pendlay Rows
6 1+1/4 DB Front Squats
8 Weighted V-Up
(x18 Min)

Then:
8 Sumo Deadlifts
8 1-Leg Push-Ups
5 Ring Pike Ups
8 Rotational MB Slams
(x15 Min)

Performance: 5R Pendlay Rows, Then “Ride the Lightning” Benchmark Workout

THURSDAY

PSC

10:1
DB Snatch
Jump Overs
Chin-Ups
10 Cal Row

Finish:
Max Skier Curls + Max DB Hold
10 Squat Jumps
No Rest
(x5)

Performance: 5R Hang Snatch (10:1 for all other movements), Then 1R Max Box Jump

FRIDAY

PSC

First:
8 Bench Press
20 Alternating ISO Curls
10 Halos
(x18 Min)

Every 2′
10 Hollow Press
10 Seated Rear Delt Raise
20 RKB Swing
(x5)

Finish:
Max Plyo Push-Ups
(x3 Min)

SATURDAY

PSC

10 Rounds:
5 Hell Trots
5 Pull-Ups
5 Box Jumps
(35 Min Cap)

Performance: Barbell Hell Trots

SUNDAY

Personal training and skill sessions available.