Monday

PSC

First. For Strength
3 Clean and Jerks (Hang Clean + Push/Split Jerk)
*Squat ’em
20”/s Pallof Hold
Every 4’ For 20’ (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
(x13’)

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

SPECIALTY CLASSES

PRIMAL: 6:30p

First, for 6’
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 20’
—
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
(x13’)

Phase 1: Row Test Option

SPECIALTY CLASSES

PRIMAL: 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 5’ for 15’ (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 Farmer’s Walk
(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 @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 3” Hip Drop
(x12′)
—
15’ EMOM
A:  5 Rope Waves w/ Get Up Lunge
B:  8 Rotational MB Slams
C:  4/s KB Swing Clean >Rev Lunge
—
4×2’ Circuits
Even:
3/s Swing Snatch
6 Rev Crunch
6 Bicycle Crunches
Odd:   
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
(x40’ 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
(x8’)
A: 200m Row
B: Plank
(x8’)
A: 45” Assault Bike @ Moderate Pace
B: Hell Trots
(x8’)

Friday

PSC

First, for Strength.
5/s Back Racked Forward Lunges
8/s DB Leaning Row
*Every 4’ for 16’ (x4)
—
Then. 15’ 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 (3” 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
—(2’ Rest)—
B: 5 MB Slams
6 Plank Up-Downs
10 H2H Swings
100m Run

Sunday

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