Monday

PSC

First. For Strength
2 Clean and Jerks
Rest for 30”
2 Clean and Jerks
*Every 4’ For 20’ (x5)
—
Then. For Conditioning
10 Single Arm DB Walking Lunges
8 UH Grip BB Rows
6 Cal Assault Bike
10 Wall Balls/MB Slams
8 KB Russian Twists
100m Run
(x13’)

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

SPECIALTY CLASSES

PRIMAL: 6:30p

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: OH KB Swing + Plyo Skater
Then, Run 200m
B: LM Reverse Lunge to Press + Inchworms w/ Full Stand-Up
Then, 10 calorie AB
C: DB Thruster + High Plank Kickout
Then, Row 200m
(x2, 35’ Cap)

Tuesday

PSC

First. For Structure
5/s LM SL RDL
60m KB Front Rack Carry
*Complete 4 Rds in 16’
—
Then. w/a bud, You-Me Pace
150m Run
20 RKBS
150m Run
5/s TGU Sit-Up + 10 V-Ups
150m Run
5/s SA Curl and Press + 6 Lunge Jumps
30” Weighted Plank
(x18’)

Phase 1: Row Test Option

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

First, in a 10’ EMOM.
5 Goblet Reverse Lunges + 5 Hollow Rocks
—
Then, with a Partner.
A1: 5/s DB Snatch + 100m Run
B: Rest
(x12 Min)
—
Then, to Finish:
50 Push-Ups
50 V-Ups
50 Squat Jumps
(x12 Min Cap)

MUSCLE: 4:30p, 6p

First.
Bench Press
1xAMAP @105+%
3×6 @100-90%
—
Then,
5×5+5 Weighted + BW Ring Dips
*30/50 Unweighted*
5×8/s Single Arm DB Row
—
Last, AMRAP
15 Band Pull Apart
12 Weighted Staggered Push-Ups
10 Slow Plate Crush Press

Wednesday

PSC

First. For Structure
8 Sumo Deadlifts 65%
8 DB Strict Press
*Every 5’ for 15’ (x3)
—
Then. For Conditioning
AMRAP
10 BW Squats
10 Push Ups
10 Straight Leg Bicycles
(x10’)
—
Finish.
30” Easy Bike Ride
Doorway stretch for chest
Stretch/Roll/Smash Quads
2’ Legs up the wall

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 @100%
—
Main Movement:
3 Snatch @ 60%
2 Snatch @ 70%
1 Snatch @ 80%
1 Snatch @ 85%
1 Snatch @ 90%
2×2 Snatch @ 75%
—
Then, for strength:
Snatch Grip OH Walks 

KETTLEBELL CORE: 5:30p

KB Skills
5 Double KB Swing Cleans
5/s Plank Band Pulls
(x10′)
—
15’ EMOM
A: 30 Seated Waves
B: 5/s MB Squeeze Rev Lunges
C: 6 Double KB Jerks
—
Then.
3/s KB ½ TGU w/ Hip Ext
5/s Spidermen Crunches
3/s FTF KB Snatch
Bear Crawl
10 Rope Tsumanis
100m Run
(x12′)

Thursday

PSC

4×6’ Density Circuits (2’ Rest)
(1&3)
3/s DB Snatch
3 Burpees
6 Gob Curtsy Lunge
100m Run
—
(2&4)
6 Renegade Rows
6 Skaters
6 OHKBS
6 Cal AB
—
Finisher:
w/a partner
60” Weighted Plank
(x3 each)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

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

First for technique:
2×5 Snatch Deadlift @100%
—
Main Movement:
3 Snatch @ 60%
2 Snatch @ 70%
1 Snatch @ 80%
1 Snatch @ 85%
1 Snatch @ 90%
2×2 Snatch @ 75%
—
Then, for strength:
Snatch Grip OH Walks 

MUSCLE: 5:30p

First,
Back Squat (% of 8RM)
1xAMAP @105+%
3×10 @85%
—
Then,
10-8-6/s DB Bulgarian Split Squat
—
Last,
3×10 BB RDL
3×30” SL Wall Sit

PRIMAL: 6pm

Complete as fast as possible.
300m Run
—
6 Pull-Ups
5/s ½ Kneeling KB Across Body Chops
8 KB Suitcase RDL
(x3)
—
300m Row
—
50 Plyo Skaters
70 BW Squats
—
200m Farmer Carry
—
5/s DB Hanging Side Lunge
5/s KB Archer Row
(x3)
—
FINISH: 500m Row

Friday

PSC

First, for Strength.
3/s Back Racked Lunge Through
10 Rear Delt Raises
*Ever 4’ for 16’* (x4)
—
Then.
12-10-8-6-4
Chin-Ups
Cossack Squats
Spidermen Crunches (Per Side)
DB Squat Jumps
200m Run

SPECIALTY CLASSES

PRIMAL: 6a

First, in a 10’ EMOM.
5 Goblet Reverse Lunges + 5 Hollow Rocks
—
Then, with a Partner.
A1: 5/s DB Snatch + 100m Run
B: Rest
(x12 Min)
—
Then, to Finish:
50 Push-Ups
50 V-Ups
50 Squat Jumps
(x12 Min Cap)

MUSCLE: 4:30p

1,000 REP POOL PARTY CHALLENGE
First,
10 FTF BB Strict Press @50-60%
10 Band Str8 Arm Pull Down
(x5)
—
Then,
10-15-20-25-20-10
DB Bench Press
Ring Rows
(x6)
—
Then,
20 BB Shrugs
20 DB Laterals
(x5)
—
Then,
5 Weighted Ring Dips
5/s Heavy Sumo Rows
(x4)
—
Then,
25 Band Push-Downs
25 Hammer Curls
25 KB Skull Crushers
25 BB Curls
(x4)
—
Last,
40 Push-Ups

Saturday

PSC Crown Point

With a Partner (total combined reps)
100 BW Squats
*Plank Hold
100 Push Ups
*KB Goblet Hold
100 V-Ups
*Bottom Squat Hold
100 RKBS
*Hollow Hold
100 Burpees
*DB Farmer Hold
—
Finish with 20 Humblers 

Sunday

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