Monday

PSC

First. For Strength

3 Clean and Jerks
-Option for Hang, or Full

*Every 4’ For 20’ (x5)
—
Then. For Conditioning
10:1 (53#/35#)
Goblet Squats
100m Run
*Track Time

Phase 1: Goblet Squat Test &  Row Test
Advanced: “Mr. Brown”

SPECIALTY CLASSES

PRIMAL: 6:30p

First, with a Partner in a You-Me Pace
A: 4 Hell Trots
B: Rest
(x10 Min)
—
Then, in the same format.
A: Barbell Complex + 100m Run (4 FR Reverse Lunge + 4 Push Press + 4 Rows)
B: Rest
(x12 Min)
—
Then, to Finish.
300 OH Plate Flutter Kicks
Perform 5 Burpees at every rest.

Tuesday

PSC

First. For Structure
Lateral Sled Drag
15” MB Pec Squeeze
*Complete 4 Rds in 20’
—
Then. For Quality
3/s Ring Miyagis
5 Bench/Box Jump Overs
5/s Double DB SL RDL
10 Oblique Pendulum Swings
100m Sprint- 100m Jog Return
(x16’)

Phase 1: Row Test Option

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

5-10-15-10-5 Total Reps
DB Suitcase DL to RDL
½ Kneeling Landmine Press
KB Pull Through
Sprinter Crunch
Ring Dips
200m Run

MUSCLE: 4:30p, 6p

First,
Back Squat (% of 8RM)
3×6 @>8RM-95%
2×8 @80%
—
Then,
4×8 BB Strict Press
4×5+5 Weighted + BW Chin-Ups
-OR-
4×4+4 Jumping Ring + Banded Chin-Ups
—
Last,
100 DB Side Raises
Maintain grip until finished

Wednesday

PSC

First. For Structure
8 Back Squats 70%
8 DB Bench Press
*Every 5’ for 15’ (x3)
—
Then. For Conditioning
3/s ½ Kneeling LM Press
6 DB Side Lunges
5 Strict or Plyo Push-Ups
5 Sandbag Over the Shoulder
50m Power Skip
10 Cal Assault Bike
(x18’)

Phase 1: Goblet Squat Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

AUGUST GOAL: Improve strength & technique in the snatch from the floor.

First for technique:
2×5 Snatch Deadlift @80%
—
Main Movement:
EOMOM
2 Snatch @85%
(x16′)
—
Then, for strength:
4×2 Overhead Squats @ RPE9

KETTLEBELL CORE: 5:30p

KB Skills
5/s Swing Cleans + Press
5/s LM Hollow Body Press
(x10′)
—
15’ EMOM
A:  4/s LM Rotational Clean
B:  10 MB Sit Ups
C:  8 Double KB Swings
—
4×2’ Circuits
Even:
2/s 1/2 Kneeling KB Halo
2/s Staggered Push Ups
20 KB OH Flutter Kicks
Odd:   
6 High Plank Kickouts
10″ Hollow Hold
3/s DB TGU Sit Ups

Thursday

PSC

First. For Structure
2/s TGU
*Work for 15’ with rest*
—
Then. 6’ EMOM:
4/s OH Plate Curtsy Lunge
10 Plate Toe Taps
—
8’ EMOM:
8 Plate GTOs
5 Tuck Jumps
—
10’ EMOM:
3/s DB Snatch Burpee

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

AUGUST GOAL: Improve strength & technique in the snatch from the floor.

First for technique:
2×5 Snatch Deadlift @80%
—
Main Movement:
EOMOM
2 Snatch @85%
(x16′)
—
Then, for strength:
4×2 Overhead Squats @ RPE9

MUSCLE: 5:30p

First,
Bench Press
3×6 @>8RM-95%
2×8 @80%
—
Then,
8-8-6-6 Weighted Ring Dips
 -OR-
25/40 Unweighted
4×10 Supine Face Rows
—
Last,
4×10 DB Flyes
4×10 Choice Tricep Pump

PRIMAL: 6pm

First, for 22 Minutes.
6 Wall Balls
10 Reverse Lunge Rope Waves
5 Broad Jumps
10 Standing Tricep Kickbacks
5 OH Plate Sit-Ups
200m Row / 10 Calorie AB rotation
—
Finish: Bridge Run

Friday

PSC

First, for Strength.
3/s FR Elevated Rev. Lunge
6 Tempo (3131) DB Side Raises
*Every 4’ for 16’ (x4)
—-
Then. AFAP
20 H2H Swings
200m Run
20 Gob Rev Lunge
200m Run
10 Burpees
200m Run
(x2)
(53#/35#)

SPECIALTY CLASSES

PRIMAL: 6a

5-10-15-10-5 Total Reps
DB Suitcase DL to RDL
½ Kneeling Landmine Press
KB Pull Through
Sprinter Crunch
Ring Dips
200m Run

MUSCLE: 4:30p

First,
3×6 Deadlifts @75-80%
—
Then,
8-8-6-6 Chinese DB Row (per side)
15 Straight Leg Plate Sit-Up
(x4)
—
Last,
10 Ring Rows
20 DB Curls
10 Ring Rows
20 BB Curls
10 Ring Rows
20 KB Curls
10 Ring Rows
20 Band Curls
10 Ring Rows
20 Plate Curls
10 Ring Rows
100 Reverse BB Curls

Saturday

PSC Crown Point

First, 5 Rounds:
5 Cal Assault Bike
10 Chin Ups
20 Push Ups
30 Air Squats
200m Run
—
Then, 7’ AMRAP:
10 Alt. Curtsy Lunges
10 Mountain Climbers
10 V-ups

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP