Monday

PSC

First. For Strength
Clean and Jerks
*25’ to work
—
Then. For PPB ReTest SE:5
5’ Row
Record Distance
—
Finish:
Roll, Stretch, Mobilize

Phase 1: Goblet Squat Test &  Row Test

SPECIALTY CLASSES

PRIMAL: 6:30p

3×9’ Density Circuits

A:
7 Landmine Goblet Squats
7 Ring Rows
100m Run
—
B.
5/s DB Snatch
100m Row
—
C:
5/s Plyo Skaters
3/s 1-Arm DB Reverse Lunge to Press
10 Calorie AB

Tuesday

PSC

First.
2/s TGU
*rest 30”
Max Banded Hollow Hold
*rest 30”
100m All Out Sprint
*rest 30” after walk return
*25’ Clock ~ 4 Rds.
—
Then. AMRAP (total reps)
6 Lunge Jumps
8 Push Ups
10 Skaters
12 Shoulder Taps
(x8’)

Phase 1: Row Test Option

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

w/ a Partner.
A: 80m Farmer Walk
B: Renegade Rows
(x8’)
A: 200m Row
B: Hell Trots
(x8’)
A: 45” Assault Bike @ Moderate Pace
B: Plank
(x8’)

MUSCLE: 4:30p, 6p

First,
1¼ Back Squat: 3×6 @65-75% (est 1RM).
—
Then,
Find MAX Pull-Ups
—
Then,
BB Strict Press: 4×6
Pull-Ups: 35/50 total
—
Last, With a Partner
DB Complex
6 Arnold Press
8/s Hammer Curls
10 Upright Row
*DB’s cannot touch floor until finished with all rounds*
(x4)

Wednesday

PSC

First. For Structure
8 Deadlifts @ 70%
8 Front Raises with Pec Contraction
*Every 5’ for 15’ (x3)
—
Then. For Quality
5/s Cross Body Muscle Snatch
10”/s Single Leg Glute Bridge
100m Run
10 Alt KB Floor Press
20”/s Low Weighted Side Plank
200m Run
(x18’)

Phase 1: Goblet Squat Test Option
Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

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

First for technique:
3 x 2 Snatch Deadlift + Pull @ 50%
—
Main Movement:
Work up to a heavy single snatch.
Then 2×1 Snatch Pulls @ 110/115%
—
Then, for strength:
Snatch Grip OH Walks 

KETTLEBELL CORE: 5:30p

KB Flow w/ a Partner
*50” Work/60” Rest*
½ Kneeling Clean & Press>Side Tap>Swing Clean>Rev Lunge
(x10′)
—
15’ EMOM
A:  10/s ½ Kneeling Rope Rainbows
B:  5 MB Slams + 5 HP Kick Outs
C:  3 Double Swing Clean + 3 Jerks
—
4×2’ Circuits
*90” Rest*
EVEN:
3/s Swing Snatch
5 Hollow Rocks
5 Oppo Toe Taps

ODD:
5 Plate OH Sit Up
10 Scissor Kicks
3/s KB DL

Thursday

PSC

For PPB ReTest or Baseline
Lactate Threshold 1
In 9’ Rounds
12 Push Jerks (95#/65#)
5 OTB Burpees
300m Run
*Record Total Time

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

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

First for technique:
3 x 2 Snatch Deadlift + Pull @ 50%
—
Main Movement:
Work up to a heavy single snatch.
Then 2×1 Snatch Pulls @ 110/115%
—
Then, for strength:
Snatch Grip OH Walks

MUSCLE: 5:30p

First,
Least Amount Of Sets Possible
100/70 Push-Ups
—
Then, 12-10-8-5-8-10-12
1¼ Reps For Movements A-C
A: Dumbbell Bench
B: Barbell Row
C: Standing SA LM Press
D: 30” Iso KB Curl
—
Last,
100 Band Pull Aparts

PRIMAL: 6pm

First, for 11 Minutes.
60 Rope Waves
5 American Sit-Ups
5/s 1-Arm DB Reverse Lunge to Press
5/s No Touch KB Russian Twists
100m Run
—
Then, for 9 Minutes.
20 Seated Russian Rope Slams
7 Wall Balls
Max Push-Ups to Failure
Max BW Squat to Failure
8 Calorie AB
—
FINISH: ½  Bridge Run

Friday

PSC

First, for Strength.
5/s Front Rack Elevated Split Squats
5/s Single Arm KB Curl
*Every 4’ for 16’ (x4)
—
Then.
10-8-6-4-2
Goblet Squat Jumps
KB Pull Through
Plate GTO
Plate Flutter Kicks (per side)
8 Cal Assault Bike Sprint

SPECIALTY CLASSES

PRIMAL: 6a

w/ a Partner.
A: 80m Farmer Walk
B: Renegade Rows
(x8’)
A: 200m Row
B: Hell Trots
(x8’)
A: 45” Assault Bike @ Moderate Pace
B: Plank
(x8’)

MUSCLE: 4:30p

A:
10 Ring Curls
10 Double KB Skulls
10 Ab Rollout
(x4)
—
B.
12/s DB Concentration Curl
12 Prone DB Tricep Extension
12 Straight Leg Plate Sit-Up
(x4)
—
C.
15 Supine Band Curls
15 CLgr Floor Press
15 Plate Toe Touch
(x4)

Saturday

PSC Crown Point

First, for 5’
6 Lunge Jumps
6 High to Low Plank
100m Run
–Rest 90”–
Then, 2×12 – I Go, You Go
10/8 Cal AB
3/s Humblers
200m Run
12 Wall Balls
10/8 Cal Row
12 Knees to Chest
200m Run
15 RKB Swings
–Rest 2’–
Finisher: 4’ Abs
6 High Plank Shoulder Taps
6 Pendulum Swing
6 Boat to Low Boat

Sunday

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