Monday

PSC

First. For Strength
5 Back Squats @ 60-80%
5/s SA DB Bench
*Every 4’ for 20’ (x5) *
—
Then. For Conditioning
w/a partner:
A: 3/s Elevated Goblet Curtsy Lunge + 3’s Offest Push-Up + 6 v-ups
B: Rest
(x5’)
—Run 300m Together then Rest—–
A: 3/s Staggered RKBS + 3/s KB Pull Through + 3 Gob Squat Jumps
B: Rest
(x5’)
—Run 300m Together and then ya done–

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

First, for 8’
5/s Renegade Row
5 Ring Dips → (10 Tricep Kickback Regression)
50m Sprint
50m Jog
—
Then, 15-13-11-9-7-5
All reps total reps
Split Stance Rope Slams
DB Hanging Side Lunges
Busdrivers
40m Sandbag Carry
100m Run

Tuesday

PSC

First in Teams of 3
A: 300m Row
B: 5/s Pistols + 10 MB Slams
C: 5/s Alt KB Push Press + 10 Bench Jump Overs
(x25’)
—
Then. To finish.
A: 1 Barbell 21
B: 30” Weighted Low Planks
C: 10 SLOW Swimmers
(x3)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete as fast as possible.
20 Push-Ups
20 BW Squats
100m Run
(x3)
—
300m Run
—
30 Burpees
100 BW Lunges
200 Flutter Kicks
Complete 1 whole movement before moving on
—
200m Overhead Plate Jog 45#/25#
—
5 Chin-Ups
10 DB Side Raises
(x3)
—
FINISH: 500m Row

MUSCLE: 4:30p, 6p

First,
10 Bench Press @68% (2s down
10 UH Grip Band Pull Apart
(x3)
—
Then,
10/s Half Kneeling SA KB Press
10 Weighted Ring Rows
(x4)
—
Last, AMRAP
MAX Close Grip Push-Ups
15 Band Push Downs
MAX Heavy BB Curls

Wednesday

PSC

First. For Structure
1 Uneven Rope Pull
Lateral Return Drag
100m ALL OUT Sprint – walk return
*4 Rds in 20’*
—
Then.
3/s DB Snatch + Reverse Lunge
100m Run
6 H2H Swings + 6 Halos
100m Run
(x10’)

Phase 1: Goblet Squat Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First for technique:
3×3 Sots Press
—
Main Movement:
2 x Clean + HC + Jerk @ 70-80%
(x4-5)
—
Then, for strength:
3×5 Front Squats @ 70-75% 

KETTLEBELL CORE: 5:30p

KB Skills
5 Swing Clean & Jerks
5 Tempo Leg Raise
(x10’)
—
Then, w/ a Partner
5 MB Sit Up Toss
5/s MB Side Pass
5 MB Slam + Chest Pass
100m Run
(x10′)
—
4/s KB Side Tap
4/s Crab Kicks
4/s KB DL
4 Inch Worms
100m Run
(x10′)
—
Finisher
200 Plate Flutter Kicks

Thursday

PSC

First. For Strength.
2 Hang Snatches
*rest 20”*
2 Hang Snatches
8 KB Dead Bugs
*Every 4’ for 20’ (x5)*
—
Then. For Quality.
10-8-6-4-2
Sand Bag Squats
Split Stance Curl and Press
Hollow Rocks
Ring Dips (w/IT bias)
150m Run
(20’ Cap)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First for technique:
3×3 Sots Press
—
Main Movement:
2 x Clean + HC + Jerk @ 70-80%
(x4-5)
—
Then, for strength:
3×5 Front Squats @ 70-75% 

MUSCLE: 5:30p

First,
10 Front Squats @68% (2s down)
(x3)
—
Then,
10 Dumbbell RDL (beat last week)
20”/s Weighted SL Wall Sit
(x3)
—
Last,
Double KB Complex:
6 1¼ Front Squats
8 Reverse Lunge
10 Front Squats
(x3)

PRIMAL: 6pm

In teams of 3. Perform A as fast as possible, then recover for B & C until it is your turn again.
A: 20 calorie AB
B & C: Rest
(x10’)
—
A: 100m Rope Pull*
B: 40m Sprint and Jog Back
C: Rest
(x10’)
—
A: 5 Hell Trots
B & C: Rest
(x10’)

Friday

PSC

First. For Strength.
8 Pendlay Rows
8/s Heavy DB SA Curls
*~4 Rds in 15’*
—
Then.
3/s FR Rev Lunges (FTF)
6 lateral OTB Hops
10 Ring Rows
3/s RDL Power Jumps
60m Bear Crawl
200m Run
(x16’)

SPECIALTY CLASSES

PRIMAL: 6a

Complete as fast as possible.
20 Push-Ups
20 BW Squats
100m Run
(x3)
—
300m Run
—
30 Burpees
100 BW Lunges
200 Flutter Kicks
Complete 1 whole movement before moving on
—
200m Overhead Plate Jog 45#/25#
—
5 Chin-Ups
10 DB Side Raises
(x3)
—
FINISH: 500m Row

MUSCLE: 4:30p

First,
10 Push Press @68%
5 Blackburns
(x3)
—
Then,
3×12 Close-Grip Bench (beat last week)
5×8-10 Ring Pull-Ups
  *4-6 Assisted (5s down)*
—
Last, With a Pal
10 DB Curl & Press
10 DB Upright Row
10 Seated Plate Front Raise
(xAMRAP)

Saturday

PSC Crown Point

6’ AMRAP
10 Reverse Lunges
10 Push Ups
10 Plate Sit Ups
—
For 25’
10 Ring Rows
3 Hell Trots
6 Cal Bike
10 RKB Swings
20m Bear Crawl
150m Run

Sunday

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