This WeekÂ
Schedule Updates!
You will notice that SHRED is now called PRIMAL. Check out the most recent newsletter for details.
August Cycle:
Monday – Clean and Jerks
Tuesday – Varied/Structure
Wednesday – Varied Lift
Thursday – Varied
Friday – BB Lunges
PPBs can be viewed, here.
Monday
PSC
First. For Strength
3 Clean and Jerks (Hang Clean + Push/Split Jerk)
*Squat ’em
20â/s Pallof Hold
Every 4â For 20â (x5)
—
Then. For Conditioning
2/s Humblers
5 Hollow Rocks
(x2)
3/s 1-Arm KB Lunge
3/s KB Pull Through
(x2)
Agility Ladder
200m Run
(x13â)
Phase 1: Goblet Squat Test & Â Row Test
Advanced: “Mr. Black”
SPECIALTY CLASSES
PRIMAL: 6:30p
First, for 6â
5 Push-Ups
5 Plyo Lunge Jumps
5 Hollow Rocks
—
Then, 14-12-10-8-6-4
All reps total reps
Seated Russian Rope Slams
DB Hanging Side Lunges
Side Raises
No-Jump Burpees
100m Run
Tuesday
PSC
First. For Structure
100m Sandbag Carry
5/s KB Halos
*Complete 4 Rds in 20â
—
Then. For Conditioning
Rope Rotation
 A: Broad Jump + 5 Slams (x3)
B: 10/s High Plank Snakes
C: 10/s Lateral Waves
8 Staggered Stance RKBS
20 Plate Flutter Kicks
8 Plyo Skaters
10 Cal Assault Bike
(x13â)
Phase 1: Row Test Option
SPECIALTY CLASSES
PRIMAL:Â 7a, 6:30p
Complete as fast as possible.
300m Row
—
8 Supine Row
5/s Side Plank Hip Drops
5 Goblet Squat Cleans
(x3)
—
300m Run
—
30 Burpees
80 BW Squats
200 OH Plate Flutter Kicks
—
200m Farmer Carry
—
10 Stagger Stance RKBS
5/s DB Archer Row
(x3)
FINISH: 500m Run
MUSCLE: 4:30p, 6p
First,
Back Squat (% of 8RM)
3×5 @100-95-90%
Last set to failure
2×10 @75%
—
Then,
8 DB OH Press
6 Weighted Chin-Ups
*Unweighted = 6-12 reps (3s down)
(x4-5)
—
Last, AMRAP
With a Partner:
10 Manual Resistance Lateral Raises (4-0-4-0)
Wednesday
PSC
First. For Structure
10 Deadlifts 65%
6 Kneeling Arnold Presses
*Every 5â for 15â (x3)
—
Then. For Conditioning
3/s Kneeling LM Clean and Squat to Press
8/s Offset Push Ups
10 Swimmers
8/s Russian Twists
60m Heavy Farmerâs Walk
(x18â)
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 @50%
—
Main Movement:
4×2 Snatch @85%
3×2 Snatch Pulls @100%
—
Then, for strength:
4×4 Overhead Squats @ RPE9
KETTLEBELL CORE: 5:30p
KB Skills
1/s TGU
4/s 3â Hip Drop
(x12′)
—
15â EMOM
A: Â 5 Rope Waves w/ Get Up Lunge
B: Â 8 Rotational MB Slams
C: Â 4/s KB Swing Clean >Rev Lunge
—
4×2â Circuits
Even:
3/s Swing Snatch
6 Rev Crunch
6 Bicycle Crunches
Odd: Â Â
3/s High Plank Pull Thru
3/s Crab Kicks
6 DB OH Flutter Kicks
Thursday
PSC
In Teams of 3, Complete the following in order. Every time you switch teammates for work, the whole team performs 2 Burpees.
60 Pull-Ups
4/pp 100m Sprints
100 Sprinter Crunches
100 Hill Jumps
4/pp 100m Row Sprints
100 Wall Balls/MB Slams
500m Run Together
(x40â Cap)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
AUGUST GOAL: Improve strength & technique in the snatch from the floor.
First for technique:
2×5 Snatch Deadlift @50%
—
Main Movement:
4×2 Snatch @85%
3×2 Snatch Pulls @100%
—
Then, for strength:
4×4 Overhead Squats @ RPE9
MUSCLE: 5:30p
First,
Bench Press
3×5 @100-95-90%
Last set to failure
2×10 @75%
—
Then,
8 Weighted Ring Dips
  *Unweighted = 6-12 reps
15 Band No Moneys
(x4-5)
—
Last, AMRAP
10/s DB Lateral Tricep Extension
5 Slow Push-Ups
PRIMAL: 6pm
w/ a Partner.
A: 200m Run
B: Renegade Rows
(x8â)
A: 200m Row
B: Plank
(x8â)
A: 45â Assault Bike @ Moderate Pace
B: Hell Trots
(x8â)
Friday
PSC
First, for Strength.
5/s Back Racked Forward Lunges
8/s DB Leaning Row
*Every 4â for 16â (x4)
—
Then. 15â E.M.O.M
A: 4/s Split Stance Curl and Press
B: 6 Lateral Plate Burpees
C: 10 H2H Swings
—
Last, Teams of 3
3x300m Sprint Relay
SPECIALTY CLASSES
PRIMAL: 6a
Complete as fast as possible.
300m Row
—
8 Supine Row
5/s Side Plank Hip Drops
5 Goblet Squat Cleans
(x3)
—
300m Run
—
30 Burpees
80 BW Squats
200 OH Plate Flutter Kicks
—
200m Farmer Carry
—
10 Stagger Stance RKBS
5/s DB Archer Row
(x3)
FINISH: 500m Run
MUSCLE: 4:30p
First,
5 PBK Deadlifts (3â Pause) @70%
(x4)
—
Then,
6/s Heavy Sumo Rows (x3)
Followed by…
10/s @lighter weight (x2)
—
Last, AMRAP
With a Partner:
6-8-10+ BB Curl Drop-Set
Saturday
PSC Crown Point
4×6 Density Circuits
A: 5/s DB Snatch
20 Mountain Climbers
6 Goblet Curtsy Lunge
100m Run
—(2â Rest)—
B: 5 MB Slams
6 Plank Up-Downs
10 H2H Swings
100m Run
Â
PSC Ocean Beach
4×6 Density Circuits
A: 5/s DB Snatch
20 Mountain Climbers
6 Goblet Curtsy Lunge
100m Run
—(2â Rest)—
B: 5 MB Slams
6 Plank Up-Downs
10 H2H Swings
100m Run
Â
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